Plyo Training: The 7 Best Exercises for More Strength and Speed

Do you want to become more explosive, faster and more athletic? Then plyometric training (plyo training for short) is perfect for you!

With targeted jumping, reactive and explosive strength exercises, you can improve your speed, activate your muscles more powerfully and optimize your mobility.

Here are the 7 best plyometric exercises to take your power and speed to the next level.

What is plyometric training and why is it so effective?

Plyometric training consists of explosive, rapid movements that train your muscles, tendons and nervous system to develop maximum strength in a minimum of time.

The principle behind this is the strain-shortening cycle (SCC):

• Your muscles are stretched first (eccentric phase),

• then briefly held (isometric phase),

• and finally explosively shortened (concentric phase) – just like a jump.

Why is plyometric training so effective?

✅ More explosiveness → You can sprint faster, jump higher and react more powerfully.

✅ Better muscle activation → Your muscles learn to tense more efficiently and quickly.

✅ Faster reaction time → Perfect for sports like soccer, functional fitness or CrossFit.

✅ Stronger tendons and joints → Helps to prevent injuries and improve your stability.

Plyo training isn't just for professional athletes! You can benefit just as much from these explosive exercises, whether you want to improve your jumping ability, become faster or simply have a more powerful workout.

The 7 best plyometric exercises for more power and speed

Plyometric training is the key to explosive strength, increased jumping power and faster reactions.

Whether you want to perform more explosive movements in sports or simply become stronger and more athletic, these 7 exercises will help you get there.

Here is an overview:

1️⃣ Box Jumps – More explosiveness & vertical leap

2️⃣ Depth Jumps – Improved reactive force for maximum acceleration

3️⃣ Plyo Push-ups – More power for chest, shoulders & arms

4️⃣ Skater Jumps – Improve lateral dynamics and balance

5️⃣ Broad Jumps – Maximum forward force for sprint starts

6️⃣ Split Squat Jumps – Build explosive leg strength & stability

7️⃣ Medball Slams – Full-body strength & explosive hip action

Let's take a closer look at each exercise.

1. Box Jumps – More explosiveness & bounce

Why you should do them:

Box jumps are a classic plyometric training exercise and perfect for improving your leg muscles, speed and coordination.

This is how you do it right:

1. Stand about a foot's length in front of a sturdy box or bench.

2. Bend your knees slightly and swing your arms back.

3. Jump up explosively and land gently on the box with both feet.

4. Stand up straight before you jump or climb down again in a controlled manner.

Alternative for beginners:

If box jumps are still too high for you, start with step-ups or lower platforms.

2. Depth Jumps – Maximum reactive force for fast movements

Why you should do them:

This exercise improves your muscles' ability to release force immediately after an impact – perfect for sprinters, basketball players and jumpers.

This is how you do it right:

1. Climb up on a box (about 30-60 cm high).

2. Jump down in a controlled manner and land with your knees slightly bent.

3. As soon as you touch the ground, you immediately jump up again explosively.

Alternative for beginners:

If you can't yet control the landing properly, work with simple jump landings first.

3. Plyo Push-ups – Faster and more powerful chest and arm muscles

Why you should do them:

Plyometric push-ups improve your upper body explosive strength – perfect for faster punches, throws or presses.

This is how you do it right:

1. Get into a normal push-up position.

2. Lower your body in a controlled manner.

3. Push off the ground explosively so that your hands are briefly in the air.

4. If you land safely, you go straight into the next repetition.

Alternative for beginners:

If you don't have enough strength yet, start with push-ups on an elevated surface (e.g. a bench).

4. Skater Jumps – Dynamic leg strength & lateral stability

Why you should do them:

This exercise trains lateral explosiveness and balance – essential for all sports with changes of direction.

This is how you do it right:

1. Start in a slightly bent position.

2. Do a powerful side jump on one leg, with the other leg hovering behind you.

3. Land softly, stabilize yourself and then jump to the other side.

Alternative for beginners:

If you still have difficulties, reduce the jump distance and increase it over time.

5. Broad Jumps – More width, more power

Why you should do them:

Broad Jumps improves your ability to jump explosively – perfect for sprint starts or jumping events.

This is how you do it right:

1. Stand with your feet shoulder-width apart.

2. Squat slightly and swing your arms back.

3. Jump explosively forward and land with your knees slightly bent.

Alternative for beginners:

If you still need to work on your stability, practice with shorter jumps first.

6. Split Squat Jumps – Explosive leg strength on one side

Why you should do them:

This exercise strengthens your leg muscles on one side, improves your balance and increases your jumping power.

This is how you do it right:

1. Get into a deep lunge position.

2. Jump up explosively and change legs in the air.

3. Land gently and repeat the movement.

Alternative for beginners:

If you're not ready to jump, start with regular split squats.

7. Medball Slams – Maximum whole-body power and explosiveness

Why you should do them:

One of the best exercises for rapid strength development in the entire body – ideal for sports involving throws or explosive movements.

This is how you do it right:

1. Hold a medicine ball or slam ball above your head.

2. Tighten the core and throw the ball explosively on the ground with full force.

3. Catch it again and repeat the movement.

Alternative for beginners:

If you don't have a ball available, you can do an explosive dumbbell exercise instead, such as dumbbell snatches or dumbbell swings.

How often should I do plyo training?

How often you should do plyometric training depends on your level of training and your goal.

Less is more, because plyometric exercises are intense and challenge not only your muscles but also your tendons, ligaments and nervous system.

For beginners:

🔹 1-2 times per week

🔹 Focus on clean technique and control

🔹 Low jump heights and moderate repetitions (6-10 per set)

For advanced athletes:

🔹 2-3 times per week

🔹 Higher intensity with more complex exercises (e.g. depth jumps)

🔹 8-12 repetitions per set, several sets with sufficient rest

For professional athletes:

🔹 3-4 times per week (as a targeted part of the training plan)

🔹 Maximum intensity with short, explosive repetitions

🔹 Often in combination with sprint or strength training

Important: Plyo training should be combined with adequate recovery. It makes sense to take a break of at least 48 hours between sessions to allow your body to adapt optimally.

Our tip: Include plyometric exercises before your strength training if you want to maximize your explosiveness – or as a stand-alone session on a separate training day.

Why you should incorporate plyo training into your plan

Plyometric training makes you faster, stronger and more explosive – ideal for any sport, but also for general fitness.

Build these 7 exercises into your plan, work on your jumping ability and feel how you become more athletic in no time!

Which exercise will you try first?