Free Plyometric Exercises & Jumps for Speed & Explosive Power – Elite Performance Institute
Plyometric Exercises
Jump and hop drills that develop elastic power, landing control, and rhythm—key skills for runners, court athletes, and anyone returning to higher-speed work.
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Browse by body region, rehab focus, or performance training area.
180 Box Drop Jumps Intermediate–Advanced
Controlled drop-and-stick drill that reinforces clean landing mechanics, rotational control, and body awareness before you progress to faster or higher-impact plyometrics.
180 Degree Jump Beginner
Quarter- to half-squat jump with a 180-degree turn to challenge power, coordination, and precise landings in athletes who already tolerate basic impact well.
Line Hops Front To Back Beginner–Intermediate
Small, quick hops over a line to build rhythm, foot speed, and low-level plyometric tolerance before moving to bigger jumps or single-leg progressions.
Lunge Jump Switch Intermediate–Advanced
Switch jumps from a split-stance lunge to develop power, timing, and landing control in positions that closely mirror sprinting and cutting demands.
Single Leg Line Hops Intermediate–Advanced
Quick, controlled hops over a line on one leg to train single-leg stiffness, foot/ankle control, and repeatable plyometric skill without needing large space.
Plyometric Exercises for Landing Mechanics, Power & Return-to-Sport
This plyometric exercise library includes free plyometric exercise videos focused on jumping, hopping, landing mechanics, elastic strength, and reactive power. These drills are designed for runners, field athletes, court athletes, and active adults who need to build the ability to absorb force, produce force, and control single-leg landings.
Browse plyometric progressions that challenge lower-leg stiffness, hip control, coordination, deceleration, and return-to-sport readiness. These exercises can be useful when progressing from basic strength work toward running, sprinting, jumping, cutting, and athletic movement.
The plyometric videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are used to support running performance, sports rehab, tendon loading progressions, landing control, and performance-based rehab for active individuals throughout the Chicagoland area.