Plyometrics Exerdse List
Note that this list includes exercises that are not necessarily ‘'plyometric” or rebounding in nature (such as walking, shoulder rolling and neck rotations), but which form part of the whole compendium of movements which prepare one for plyometric drills.
1 Walking in place with high knees
2 Walking in place with heels high
3 Walking in place with straight legs in front of trunk
4 Walking around the Gym or on different Field
5 Walking forwards with high knees
6 Walking backwards with high knees
7 Walking forwards on toes
8 Walking backward on toes
9 Walking forwards on toes with Arm Rotation
10 Walking sideways (L&R) on toes
11 Walking forwards with heels high
12 Walking backward with heels high
13 Walking forwards with straight legs in front of trunk
14 Walking backward with straight Legs in front of trunk
15 Walking forwards (Military Parade Steps) with straight legs & Excessive high Raise feet
16 Walking backward (Military Parade Steps) with straight Legs & Excessive high feet
16 Walking forwards on the exterior portion (side edge) of the feet
17 Walking backward on the exterior portion (side edge) of the feet
18 Walking forwards on the heels
19 Walking backward on the heels
20 Walking Sideways (L&R) on the heels
21 Walking forwards with Cross Steps
22 Standing Continuous Single leg (L+R) Lunge
23 Standing Single Leg Continuous Step Back Lunge
24 Standing Alternating Leg Lunges
25 Walking forwards with Short Lunges
26 Wolking forwards with wide lunges (Giant Steps)
27 Standing Split Jump
28 Running in place
29 Running around the Gym or on different Field
30 Running in place with high knees
31 Running forwards with high knees
32 Running backward with high knees
33 Running Sideways (L8R) with high knees
34 Running in place with heels high
35 Running forwards with heels high
36 Running backward with heels high
37 Running Sideways (L&R) with heel high
38 Running in place with straight knees with feet in front of trunk
39 Running in place with straight knees with feet behind the trunk
40 Running forwards with straight knees, feet in front of trunk
41 Running backward with straight knees, feet in front af trunk
42 Running Sideways (L&R) with straight knees, feet in front of trunk
43 Running forwards with straight knees, feet behind the trunk
44 Running backward with straight knees, feet behind the trunk
45 Running Sideways (L&R) with straight knees, feet behind the trunk
46 Running forwards with forward arm rotation
47 Running forwards with backward arm rotation
48 Skipping with arms rotation forwards
49 Skipping with arm rotation backward
50 Skipping with opposite Arm Raise (Indian Steps)
51 Running with Cross Steps facing inside
52 Running with Cross Steps facing outside
53 Shuffle Steps Running Sideways (L&R)
54 Shuffle Steps Running forwards
55 Shuffle Steps Running backwards
56 Ankle Play in place
57 Ankle Play forwards
58 Ankle Play backwards
59 Ankle Play Sideways (L8R)
60 Standing up on toes & hold
61 Standing Continuous Heel Raise up on toes
62 Standing Continuous One Leg Heel Raise up on toes (Left + Right)
63 Standing Parallel feet Heel Raise Rolling on Side Edge and up on toes
64 Standing Double Leg in place Bouncing
65 Standing Double Leg forward & backward Bouncing
66 Standing Double Leg Sideways (L&R) Bouncing
67 Standing Double in V Shape Twisted Bouncing
68 Standing Single Leg Bouncing in place (L&R)
69 Standing Single Leg Bouncing forward & backward (L&R)
70 Standing Single Leg (L&R) Sideways (L&R) Bouncing
71 Standing Single Leg (L&R) in V Shape Twisted Bouncing
72 Standing Continuous Single Leg Step-up on Box
73 Standing Alternating Leg Step-up on Box
74 Standing Combination of Single & Alternating Leg Step-up on Box
75 Standing Jump up and Step down Box Jump (different heights)
76 Standing Continuous up & down Box Jump (dtfferent heights)
77 Standing from (different height) Box, Depth Jump & No Rebound
78 Standing from (different height) Box Depth Jump & Rebound
79 Standing from (different height) Box, Depth Jump & Rebound on (different height) Box
80 Standing from (different height) Box Combination of Depth Jump and Box Jump
81 Standing from Series of different height Boxes, Combination, up & down Box Jumps
82 Uphill Running (different distances and speed)
83 Uphill backward Running (different distances and speed)
84 Uphill Single Leg forward Hop-Bouncing (L&R) different distances or repetitions of Bounding
85 Uphill Single Leg (L&R), same shoulder same leg, sideways Hop Bounding (different distances or number of Hops)
86 Uphill Single Leg (L&R), opposite shulder opposite leg, sideways Hop-Bounding (different distances or number of Hops)
87 Uphill Single Leg (L&R) backward Hop-Bounding (different distances or number of Hops)
88 Uphill Single Leg (L&R) forward Twisted Hop-Bounding (different distances)
89 Uphill Single Leg (L&R) backward Twisted Hop-Bounding (different distances)
90 Uphill Alternate Leg Boundhg (different distances or number of Bounds)
91 Uphill Frog Jumps (different distances or number of Jumps)
92 Uphill Squat Jumps (different distances or number of Jumps)
93 Upstairs Running (different distances, Speed and difficulty - Every Step, Every Second, etc)
94 Shredded Rubber Boxes or Sand Stair Box upward Running (different number of Shredded Rubber Boxes or Sand Stair Boxes, Speed & Affinity)
95 Upstairs Double leg Jump-Bounding (different dislances)
96 Shredded Rubber Boxes or Sand Stair Box upward Double Leg Jump-Bounding (different number of Shredded Rubber Boxes or Sand Star Boxes)
97 Upstairs Double Leg Zig-Zag Jump-Bounding (different distances & difficulty)
98 Shredded Rubber Boxes or Sand Stair Boxes Double Leg upward Zig-Zag Jump-Bounding (different distances & difficulty)
99 Upstairs Single Leg (L&R) forward Hop-Bounding (different distances and difficulty - Every Step, Every Second, etc.)
100 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) forward Hop-Bounding (different number of Shredded Rubber Boxes or Sand Star Boxes)
101 Upstairs Single Leg (L&R), Same Shoulder Same Leg, Sideways Hop-Bounding (different distances and difficulty)
102 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) Sideways Hop-Bounding (different number of Shredded Rubber Boxes or Sand Star Boxes)
103 Upstairs Single Leg (L&R) opposite shoulder opposite leg, Sideways Hop-Bounding (different distances and difficulty)
104 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) opposite shoulder opposite leg Sideways Hop-Bounding
105 Upstairs Single Leg (L&R) forward, Twisted Hop-Bounding (different distances & difficulty)106 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) forward Twisted Hop-Bounding
107 Upstairs Single Leg (L&R) backward Hop-Bounding (different distances & just every step)
108 Upstairs Run-Double Leg Take-off Jump & Sprint Combination (different distances, Speed, number of Combination & difficulty)
109 Shredded Rubber Boxes or Sand Stair Box Run-Double Leg Take-off Jump & Sprint (different difficulty)
110 Javorek's Stair Super Set Variations
111 Javorek's Shredded Rubber Boxes or Sand Stair Box Super Set Variations
112 Javorek's Uphill Super Set Varialions
113 Standing Slow (L&R) Neck Rotations
114 Standing Neck Side Bends (L&R)
115 Standing Neck, backward and forward Bends
116 Standing Neck Side Twist (L&R)
117 Standing forward Shoulder Rotation with Bent Arms to the Shoulders
118 Standing backward Shoulder Rotation with Bent Arms to the Shoulders
119 Standing up & down Elbow Raise with Bent Arms to the Shoulders, and up on toes
120 Standing forward Shoulder Rotation with straight Arms on Flat Foot
121 Standing forward Shoulder Rotation with straight Arms & up on toes
122 Standing forward Shoulder Rotation with straight Arms and Double Leg Bouncing in place
123 Standing forward Rotation with straight Arms and Single Leg (L&R) Bouncing in place
124 Standing forward Arms Rotation with straight Arms, and Single Leg Bound-Hopping forwards
125 Standing forward Shoulder Rotation wiih straight Arms and Double Leg Bound-Hopping forwards126 Standing forward Shoulder Rotation wiih straight Arms and Single Leg Bound-Hopping backwards
127 Standing forward Shoulder Rotation with straight Arms and Bound-Hopping backwards
128 Standing backward Shoulder Rotation with straight Arms on Flat Foot
129 Standing backward Shoulder Rotation with straight Arms & up on toes
130 Standing backward Shoulder Rotation with straight Arms and Double Leg Bouncing in place
131 Standing backward Shoulder Rotation with straight Arms and Single Leg (L&R) Bouncing in place
132 Standing backward Shoulder Rotation with straight Arms and Double Leg Bound-Jumping forwards
133 Standing backward Shoulder Rotation with straight Arms, and Single Leg (L&R) Bound-Hopping forwards
134 Standing backward Shoulder Rotation with straight Arms and Double Leg Bound-Jumping backward
135 Standing backward Shoulder Rotation with straight Arms and Sngle Leg Bound-Hopping backward
136 Standing forward Shoulder Rotation with straight Arms, and Double Leg Bouncing to (L&R) Sideways
137 Pull-ups (Chin-ups)
138 Dips
139 Abdominal Exercises
140 Medicine Bafl Exercises
Note that this list includes exercises that are not necessarily ‘'plyometric” or rebounding in nature (such as walking, shoulder rolling and neck rotations), but which form part of the whole compendium of movements which prepare one for plyometric drills.
1 Walking in place with high knees
2 Walking in place with heels high
3 Walking in place with straight legs in front of trunk
4 Walking around the Gym or on different Field
5 Walking forwards with high knees
6 Walking backwards with high knees
7 Walking forwards on toes
8 Walking backward on toes
9 Walking forwards on toes with Arm Rotation
10 Walking sideways (L&R) on toes
11 Walking forwards with heels high
12 Walking backward with heels high
13 Walking forwards with straight legs in front of trunk
14 Walking backward with straight Legs in front of trunk
15 Walking forwards (Military Parade Steps) with straight legs & Excessive high Raise feet
16 Walking backward (Military Parade Steps) with straight Legs & Excessive high feet
16 Walking forwards on the exterior portion (side edge) of the feet
17 Walking backward on the exterior portion (side edge) of the feet
18 Walking forwards on the heels
19 Walking backward on the heels
20 Walking Sideways (L&R) on the heels
21 Walking forwards with Cross Steps
22 Standing Continuous Single leg (L+R) Lunge
23 Standing Single Leg Continuous Step Back Lunge
24 Standing Alternating Leg Lunges
25 Walking forwards with Short Lunges
26 Wolking forwards with wide lunges (Giant Steps)
27 Standing Split Jump
28 Running in place
29 Running around the Gym or on different Field
30 Running in place with high knees
31 Running forwards with high knees
32 Running backward with high knees
33 Running Sideways (L8R) with high knees
34 Running in place with heels high
35 Running forwards with heels high
36 Running backward with heels high
37 Running Sideways (L&R) with heel high
38 Running in place with straight knees with feet in front of trunk
39 Running in place with straight knees with feet behind the trunk
40 Running forwards with straight knees, feet in front of trunk
41 Running backward with straight knees, feet in front af trunk
42 Running Sideways (L&R) with straight knees, feet in front of trunk
43 Running forwards with straight knees, feet behind the trunk
44 Running backward with straight knees, feet behind the trunk
45 Running Sideways (L&R) with straight knees, feet behind the trunk
46 Running forwards with forward arm rotation
47 Running forwards with backward arm rotation
48 Skipping with arms rotation forwards
49 Skipping with arm rotation backward
50 Skipping with opposite Arm Raise (Indian Steps)
51 Running with Cross Steps facing inside
52 Running with Cross Steps facing outside
53 Shuffle Steps Running Sideways (L&R)
54 Shuffle Steps Running forwards
55 Shuffle Steps Running backwards
56 Ankle Play in place
57 Ankle Play forwards
58 Ankle Play backwards
59 Ankle Play Sideways (L8R)
60 Standing up on toes & hold
61 Standing Continuous Heel Raise up on toes
62 Standing Continuous One Leg Heel Raise up on toes (Left + Right)
63 Standing Parallel feet Heel Raise Rolling on Side Edge and up on toes
64 Standing Double Leg in place Bouncing
65 Standing Double Leg forward & backward Bouncing
66 Standing Double Leg Sideways (L&R) Bouncing
67 Standing Double in V Shape Twisted Bouncing
68 Standing Single Leg Bouncing in place (L&R)
69 Standing Single Leg Bouncing forward & backward (L&R)
70 Standing Single Leg (L&R) Sideways (L&R) Bouncing
71 Standing Single Leg (L&R) in V Shape Twisted Bouncing
72 Standing Continuous Single Leg Step-up on Box
73 Standing Alternating Leg Step-up on Box
74 Standing Combination of Single & Alternating Leg Step-up on Box
75 Standing Jump up and Step down Box Jump (different heights)
76 Standing Continuous up & down Box Jump (dtfferent heights)
77 Standing from (different height) Box, Depth Jump & No Rebound
78 Standing from (different height) Box Depth Jump & Rebound
79 Standing from (different height) Box, Depth Jump & Rebound on (different height) Box
80 Standing from (different height) Box Combination of Depth Jump and Box Jump
81 Standing from Series of different height Boxes, Combination, up & down Box Jumps
82 Uphill Running (different distances and speed)
83 Uphill backward Running (different distances and speed)
84 Uphill Single Leg forward Hop-Bouncing (L&R) different distances or repetitions of Bounding
85 Uphill Single Leg (L&R), same shoulder same leg, sideways Hop Bounding (different distances or number of Hops)
86 Uphill Single Leg (L&R), opposite shulder opposite leg, sideways Hop-Bounding (different distances or number of Hops)
87 Uphill Single Leg (L&R) backward Hop-Bounding (different distances or number of Hops)
88 Uphill Single Leg (L&R) forward Twisted Hop-Bounding (different distances)
89 Uphill Single Leg (L&R) backward Twisted Hop-Bounding (different distances)
90 Uphill Alternate Leg Boundhg (different distances or number of Bounds)
91 Uphill Frog Jumps (different distances or number of Jumps)
92 Uphill Squat Jumps (different distances or number of Jumps)
93 Upstairs Running (different distances, Speed and difficulty - Every Step, Every Second, etc)
94 Shredded Rubber Boxes or Sand Stair Box upward Running (different number of Shredded Rubber Boxes or Sand Stair Boxes, Speed & Affinity)
95 Upstairs Double leg Jump-Bounding (different dislances)
96 Shredded Rubber Boxes or Sand Stair Box upward Double Leg Jump-Bounding (different number of Shredded Rubber Boxes or Sand Star Boxes)
97 Upstairs Double Leg Zig-Zag Jump-Bounding (different distances & difficulty)
98 Shredded Rubber Boxes or Sand Stair Boxes Double Leg upward Zig-Zag Jump-Bounding (different distances & difficulty)
99 Upstairs Single Leg (L&R) forward Hop-Bounding (different distances and difficulty - Every Step, Every Second, etc.)
100 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) forward Hop-Bounding (different number of Shredded Rubber Boxes or Sand Star Boxes)
101 Upstairs Single Leg (L&R), Same Shoulder Same Leg, Sideways Hop-Bounding (different distances and difficulty)
102 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) Sideways Hop-Bounding (different number of Shredded Rubber Boxes or Sand Star Boxes)
103 Upstairs Single Leg (L&R) opposite shoulder opposite leg, Sideways Hop-Bounding (different distances and difficulty)
104 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) opposite shoulder opposite leg Sideways Hop-Bounding
105 Upstairs Single Leg (L&R) forward, Twisted Hop-Bounding (different distances & difficulty)106 Shredded Rubber Boxes or Sand Stair Box upward, Single Leg (L&R) forward Twisted Hop-Bounding
107 Upstairs Single Leg (L&R) backward Hop-Bounding (different distances & just every step)
108 Upstairs Run-Double Leg Take-off Jump & Sprint Combination (different distances, Speed, number of Combination & difficulty)
109 Shredded Rubber Boxes or Sand Stair Box Run-Double Leg Take-off Jump & Sprint (different difficulty)
110 Javorek's Stair Super Set Variations
111 Javorek's Shredded Rubber Boxes or Sand Stair Box Super Set Variations
112 Javorek's Uphill Super Set Varialions
113 Standing Slow (L&R) Neck Rotations
114 Standing Neck Side Bends (L&R)
115 Standing Neck, backward and forward Bends
116 Standing Neck Side Twist (L&R)
117 Standing forward Shoulder Rotation with Bent Arms to the Shoulders
118 Standing backward Shoulder Rotation with Bent Arms to the Shoulders
119 Standing up & down Elbow Raise with Bent Arms to the Shoulders, and up on toes
120 Standing forward Shoulder Rotation with straight Arms on Flat Foot
121 Standing forward Shoulder Rotation with straight Arms & up on toes
122 Standing forward Shoulder Rotation with straight Arms and Double Leg Bouncing in place
123 Standing forward Rotation with straight Arms and Single Leg (L&R) Bouncing in place
124 Standing forward Arms Rotation with straight Arms, and Single Leg Bound-Hopping forwards
125 Standing forward Shoulder Rotation wiih straight Arms and Double Leg Bound-Hopping forwards126 Standing forward Shoulder Rotation wiih straight Arms and Single Leg Bound-Hopping backwards
127 Standing forward Shoulder Rotation with straight Arms and Bound-Hopping backwards
128 Standing backward Shoulder Rotation with straight Arms on Flat Foot
129 Standing backward Shoulder Rotation with straight Arms & up on toes
130 Standing backward Shoulder Rotation with straight Arms and Double Leg Bouncing in place
131 Standing backward Shoulder Rotation with straight Arms and Single Leg (L&R) Bouncing in place
132 Standing backward Shoulder Rotation with straight Arms and Double Leg Bound-Jumping forwards
133 Standing backward Shoulder Rotation with straight Arms, and Single Leg (L&R) Bound-Hopping forwards
134 Standing backward Shoulder Rotation with straight Arms and Double Leg Bound-Jumping backward
135 Standing backward Shoulder Rotation with straight Arms and Sngle Leg Bound-Hopping backward
136 Standing forward Shoulder Rotation with straight Arms, and Double Leg Bouncing to (L&R) Sideways
137 Pull-ups (Chin-ups)
138 Dips
139 Abdominal Exercises
140 Medicine Bafl Exercises
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