Free Plyometric Exercises & Jumps for Speed & Explosive Power – Elite Performance Institute

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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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Plyometrics 5 exercise videos • Use only when cleared for impact

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.