Top 10 Plyometric Exercises For Athletes

These are 10 of the best plyometric/jump exercises you can do to improve your athleticism and explosiveness from @GarageStrength Coach Dane Miller.
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0:00 Plyo Exercise(s) 1??
1:35 Why should athletes do plyometrics?
2:57 Exercise 2: Tuck Jumps
3:45 Exercise 3: Skips
4:15 Exercise 4: Bounds
5:30 Exercise 5: Gwiz Style Jump
7:32 Exercise 6: Loaded Single Leg Jumps
8:53 Exercise 7: Jan Jump Series
10:15 Exercise 8: RB 1 Jump Series
11:28 Exercise 9: Impulse Burst Jump Series
13:24 Exercise 10: Take Flight Jump Series

[@oldboarbrain]

Also, and this is really important, you have to say "boom!" every time you jump

[@harryv6752]

BOOM! 🤟😄

[@japprivera3129]

🤣🤣

[@paulbueno1418]

It adds power

[@drhjhulsebos]

I want a shirt that says smöl

[@LaitoChen]

I second this notion 🎉😊

[@whoknows8223]

Hundreds of sites where you can create and order your own shirt so go ahead

[@drhjhulsebos]

@whoknows8223 I like giving this gym money, they earn it.

[@Madmun357]

Tuck jumps, box jumps, stair jumps...you're explosively raising 200 pounds off the ground. Yeah, that'll get your heart going.

[@robbieflores7292]

I did this once and my heart was going crazy lol

[@roberthunter-paul8724]

Finally a KZbin coach that gets straight to the exercise’s rather than ‘water boarding’ us all with 5 mins of absolute dribble 🙏 Thank you sir 💪 Other tubers take note 📝

[@jeffmorgs]

Thank you sharing. Great information

[@AestheticSwiftie313]

And the video is awesome and super helpful as always!

[@chrissett1220]

Thank You! Excellent content

[@D.Fay_Coe]

dude, you just saved my sanity. I just had a surgery and am on a lifting restriction for three months. I can do all of this stuff to maintain and even improve my muscle tone and when I do get back to strongman training I'm going to be able to return to my typical weights faster. blessings.

[@josedanielherrera7115]

Great Series, you're a master

[@hodgsoncatalin3243]

Wow ...I have to say ... love your work here ! 3 X Bravo for this upload. I'm back and forth through all your uploads. Weekly, I do some plyo/jumps (outside) & mixed with weightlifting (at the gym) .... and now ... I saw some good exercises in your video and definitely I will include them in my program. Your uploads are very inspirational to me. Thank you.

[@heberaguilar9753]

Thanks for your work and for shere your knowledge.

[@igal12013]

Amazing video Thank You!

[@riverrockmedical]

Y'all inspired me to add in a plyo day to my routine!

[@iptfitnesshanfordca.5419]

great stuff! Keep it up

[@jamesmac7071]

I've been struggling like crazy to wake up my outer thighs/hams/glutes causing some discomfort due to the imbalance. Just finished a cycle of these exercises and good lord everything's humming now, feel's incredible. Much appreciated.

[@simonwale6993]

Thank you for this exercises 🙏

[@sagarkatariya720]

Thanks for your work sir

[@charlesthompson5821]

Great advise

[@andresbaruchvazquez8173]

Very interesting vídeo. Thanks for share.

[@starlysonasona2678]

Thanks sir love it

[@joshuakelly997]

awesome will do

[@razvan1282]

Best man, you are the best. Love your work. And you def deserve more attention views and subscribers.

[@MindBodyStorm]

💥Very informative and unique information‼️

[@yoelmorales208]

Amazing video

[@flaviogomesdearaujo9094]

Amazing video bro

[@darrylzzz]

nice one

[@ojeffma5098]

gotta remember to do these over winter

[@samehbayoumi8026]

💪💪💪well done

[@MackTrainingAcademy]

Ton of great options here. I like the contrast method used in #10.

[@buddycasas8939]

Amazing

[@kdumm7563]

Hey there, Thank you for this video. I am a 51 year old that wants to get back into this kind of stuff. I did in High School and LOVED it. I have found a new passion in working out and doing things like this. I really like how you explained each exercise so well. Thanks so much

[@XLV0]

yoo gl

[@psychologicallyspeaking]

so are you doing plyo successfully at 51? I am the same age and lift heavy weights, but I wanna start incorporating some plyo, too. i am, however, concerned about injury.

[@pravinsitaraman6280]

THIS IS GREAT..

[@buddycasas8939]

Inspiring

[@drip369]

Facts, coach

[@jamesriley5057]

these look great for volleyball. I have been doing walking lunges and these look perfect for exercises I can do while walking the dog.

[@danielestrada8835]

Awesome

[@russmurnen8992]

the fact you're a Yotto fan....makes me love this channel even more!!

[@coryt2459]

Was searching the comments hoping someone else noticed his shirt lol.

[@herickpinero4243]

Indeed those exercises make me feel more powerfull athlete

[@kenxiong6830]

Awesome ride

[@fabmonty3698]

I get a near 30 inch on my standing vertically at 47. I know my single leg aint the best. I tried the gwiz jump and i sucked. Going to work on that every week strengthen the single legs then hopefully it pays off when i jump of two legs.

[@memorabiliatemporarium2747]

This is one of my favourite video from you guys! As a 287lbs dude, these are extremely challenging but ill still try!

[@bigchainring1977]

Start small.. the small exercises that you do, jumps and things, will benefit you more than you know you don't need to do the big stuff they're showing in the video, at least to start off with.. playing with gravity is different than most people think..

[@The-Contractor]

Great stuff. Any plans to put up a video on Plyos that benefit the upper body directly? Boxers, MAs, Wrestlers, Fencers, Kick Boxers, BJJ ... would benefit.

[@besharafereg2198]

I'm too old to watch this video. I saw the stair jumps and I was legitimately concerned for your safety.

[@psychologicallyspeaking]

💯 they gonna learn one day, too!

[@BJTF3D]

Great mindset 😅😅

[@jayl2331]

😂😂😂

[@AestheticSwiftie313]

That shirt!! 🎉❤ love Coopers Cup!

[@charliepiston3169]

Progress slowly so ligaments and tendons have a chance to adapt.

[@dr.angmacmcconnell9420]

At 56 and post menopause I’m looking to incorporate plyometrics to have greater balanced strength and balance 😅. Important to have proper nutrition/hydration and work these in slowly! Thanks for some extra motivation! .

[@maxchinn801]

Hey Garage Strength, would love to see a video focusing on strength and plyometrics for Nordic skiing, sadly not much is available online.

[@n_k_s_b]

squat

[@MehmetHuseyin-vl9eb]

The way 4ra set up the gamification is top notch gotta earn points now 🎮🏏

[@GamzeMaria]

That "abhii" from Finch and 4rabets GAMIFICATION, felt like he's right here urging us to play and win, not just in cricket but in 4RA IPL lottery too 🔥

[@MehmetEmine-tf8xh]

They really showing how gully cricket isn't just a game, it's a part of life 🙌 big motivation to join 4ra ASAP!

[@boonruengchotchoung6594]

Thank you verymuch. 👍🙏💪✌️🏈🏃🌹♥️♥️♥️🌷🌠💫🌌😘

[@YasarTulay]

Seeing Finch smash those balls, made me sign up for 4rab right away, ready to hit my life goals out of the park 🚀🏆

[@YurdunNihat]

Guys dont wait see how happy the winner looks and I want it too 🥳👍

[@SelmaSevgi-tq4xf]

Love how they connect gully cricket with life's big game, makes you wanna join 4ra and play for the big leagues 🙌

[@KeyboardThumper]

Seismic! Wicked stuff

[@Nathan-ev2vh]

Looking to add some explosiveness, gonna have to give these a try.

[@flipdawhip2573]

bro this is SICK!!! great stuff. Can you do a video for golf? Need that distance baby!!!

[@drip369]

One good one for sure would be taking a heavy steel club and learning to do a side shoulder clean as well as a front pendulum

[@flipdawhip2573]

@@drip369 *googles side shoulder clean* thanks

[@nialloneill5097]

Do a swing with hips, then jump off turning 90 degrees, so end facing forward...could jump onto one and two legs, that seems the simplest for the lower body

[@nialloneill5097]

For upper body, use baseball bats, or bands on doors, for conc and eccentric exs, and elasticity, by using band to go faster, so use tension for faster stroke. Plyo-maybe some kind of side push ups, one side to the other. Like guy below said, a side clean as well.

[@nialloneill5097]

And follow the clean or turn with a box jump to add explosive power in hips...broad jumps too, for horizontal power, so 90 degree fast turn and hop, or jump..broad, or box

[@GulenMine]

Finch’s abhii bhaya got me, like he’s saying this is your moment in gully cricket and life, seize it with 4rabat 🎉

[@andylsasso]

Coach what would be your top 5 for basketball players, particular the guard position.ty

[@Arash660]

Cool👍👏

[@iremMehmet-pz7wj]

Guys you seeing the gamification in 4rab? makes every point feel like a huge win, super addictive! 😍

[@rodrigohuerta3207]

Yooo that Yotto shirt is so sick! Didn’t know you listened to tech

[@EnginFiliz-ii3tn]

Who else got pumped watching Finch and Shama in that 4rab promo? gully cricket has never looked better 😎

[@hncomedymovies9305]

Good

[@freeatlast1810]

Respect for the T shirt (and of course the content)

[@candicelassey7006]

Hey this is an amazing video and éducation. Here is my question. For athletes who have weak knees what can they do to strengthen their knees or heal them.

[@enioaguirre404]

Look up kneesovertoes guy. Helped my son's tendinitis tremendously. Also, add some hyper arch fascia training.

[@theheebs100]

i need to hit those plate overhead jumps. i notice a huge decrease in my vert when holding a ball vs not, and i'd been thinking of a way to improve that. thanks, coach

[@nialloneill5097]

Was it full of Helium?

[@user-yp3ye5ky4e]

Swole 🎉🎉🎉💚

[@FadilAyse]

Those ambassadors really make you wanna join 4rabit like abhii bhaya 🌟👌

[@roninkoans6065]

I like how this guy does all his own sound effects.

[@nialloneill5097]

I observed some time ago, that I do not need to watch this guy to know the intensity of his exs, just listen to the precise command of his sound accompaniments, which tells you precisely how much effort went into a jump, and how high he went. He is the master of this!

[@stevesoltysik7939]

I need a swole shirt to represent garagestrength in LA!!

[@Kaliiiiiiiiiiiiiiii1]

3:38 Damn, those sound effects are awesome :'D

[@shurovrafi6369]

These looks easy

[@10604-jw]

After watching this video, I found out that flyometric training helps improve jump and running. Here, flyometric means quickly stretching muscles to create greater tension, which is well known and the training method is simple, so many people enjoy training. 10604

[@AyseFatih-kr9my]

That energy in the video and thei GAMIFICATION part, anyone else feeling like taking on the IPL lottery with 4RAB? big wins on the horizon 🌅🏆

[@yosmeraguirre]

Is gooddd

[@magnussutor3192]

Is one set of those bounds one time hitting the five yard? Or is that one rep and I would have to hit the 5 yards three times for a set?

[@user-uh5ur9uo7o]

Dope Yotto shirt

[@annejrpelandygaren9116]

Can you make A full workout😀

[@RefaettinOzlem]

Every point you earn can be a step closer to that BMW wow how cool 🤑💯

[@jfishman9710]

SWOLE Bounds incoming!! 💪

[@tharuna7696]

can i do these exercises each day ????

[@k.b7078]

How long should you rest from set to set

[@AlignmentCoaching]

That Gwiz jump….holy

[@xaviertan2006]

strentgh and conditioning for muay thai

[@MclarenMan63]

I can’t seem to do the gwiz jumps properly, my back foot always drop

[@ChinaAikikai]

I watch for this sound effect “Buvf, Buvf, Buvf!”

[@user-rd9hd2nj1c]

Hello how are you doing can I join training

[@SareEmrah]

Did anyone catch that new 4RABT video on gully cricket bro its lit 🔥🔥

[@WehateBiden]

I remember cracking my head open when I was a kid just walking down the steps😂

[@KR-oo2wx]

How much rest in between sets

[@rinzlerthehunter539]

going to had these ideas to my next workout! Wish I could do 1 on 1 training with this guy

[@bigchainring1977]

I bet he would do a virtual zoom session with you if you contacted him and asked..

[@davedangee3811]

Does it help for my vertical jump in volleyball, i want to jump higher

[@3Looy]

Spam max approach jumps and build strength with squats, deadlifts, power cleans. Watch Isaiah Rivera

[@mitchellalbers1713]

I am not yet Swöle, but I believe I can be one day with your tutelage

[@porciacus]

Excellent demonstration buddy

[@aaronkaplan6441]

for a middle age dude how does one titrate training plyos without totally wrecking hammies etc ? i see this kinds of training and would love to incororate but just can almost visualize massive hammie or calf strains or achilles issues even with reasonable warm ups... would love thoughts on how to slowly ramp up to this.

[@ericrydman7098]

I have some experience in doing plyometrics as a middle age male. Late 50s now. For ex., I do burpees to jumps up to picnic tables in the park. No more than 5 reps. I am 6"3'. Each set takes a real long recovery time to get my HR back down. So I do these in a circuit with other calisthenics style exercizes. I would use extreme caution, especially on the down part. That is, jumping UP onto a box is generally ok, but if the box is high, I would STEP down. Then take time to set up for your next jump, and repeat. Be real careful with using the stretch reflex, i.e using your landing to spring you up to another jump right away. You can do drop jumps starting from a real low height, stepping out and down to your jump, then jump immediately up to the other step or box at a moderate height. Bill Pearl, in an old book on weight training for athletes, said that one should be able to squat one's own body weight before doing any plyometrics. I squat real light. But plyometrics is also a question of degree. Just jumping rope is plyometrics. So ease into it, and do watch for deep persistent pain in hamstrings the day after. That requires long recovery, and maybe going easier next time. Also, a lot of elasticity is simply genetic. So known your known your limitations.

[@aaronkaplan6441]

@@ericrydman7098 thank you great advice!!!

[@Adrian-rl2zw]

Plyometrics can make serious gains

[@toddresek680]

How many times per week should we be working these plyo excercises??

[@nialloneill5097]

Some are more tiring than others, but I recall reading that unlike muscles which tell you when they have had enough, the tendons that you work hit you later, so high chance of being injured through overuse if you over do it, which is easily done. A no of books said no more than 80-100 reps in each session, and normally start at 2 a week, build up to 3. I guess individual strength and athleticism will come into it, but do not underestimate the intense needs of this type of training, it is not to be mocked just because you do not have 300-500 lbs on your back. I tried it 45 and 55 yrs ago, just playing around when young. First I tried the games the girls played, after they had gone into class, it was called Hot Scotch, and including hopping and jumping, and turning around. They skipped a lot too. As a teen, some yrs later, I was in the triple jump, and intuitively began to bound and skip to improve my jump. In both cases, despite only around 10 sessions, I felt a big difference, and it really helped. If I was young again, I would do a session of Plyo every day, alternating one day for legs, next day for upper body. Combined with Yoga, Pilates, then heavy weight, and core and agility exercises, and sports specific exs, cardio and running, you have a Programme for an elite athlete. I would also swim daily too for the lungs. The baths where I swam, the water was full of too much chlorine, so I quit going. Fresh water lakes, or the sea would have been great. We only had filthy pit ponds.

[@SeanDiego]

I do plyos at the beach and my legs have never been stronger and more explosive

[@IsilAylin]

4rabat making it fun to support teams and win big this IPL 2024 🎯🏏