Plyometric jumps are high-impact exercises that require balance and coordination. Consult a trainer before attempting them. Jump squats and tuck jumps develop explosive power, while diagonal hurdle jumps require good balance.
Plyometric jumps are designed to generate explosive power and quickness, so the jumps themselves can be high-impact, creating a grueling workout. One should consult a trainer before attempting such exercises, or at least have strong physical strength at the beginning of the training. The series of plyometric jumps requires balance and coordination to be done correctly. Some jumps include squat jumps, diagonal hurdle jumps, single leg jumps, and push-up jumps.
The jump squat is a staple of a workout that includes plyometric jumps. Begin by doing a normal squat, with your feet about hip-width apart. With your knees bent and your back straight, hold the squat for a moment, then jump up as quickly and explosively as possible. Upon landing, immediately bend your knees and return to a squat. Repeating this movement several times will help develop quickness and explosive power in the legs. To start, try ten repetitions of the exercise, then rest.
The tuck jump is another good plyometric jumping exercise to add to a workout. Start by standing with your feet hip-width apart. Bend your knees slightly and make sure to keep your back straight. Extend your arms straight out in front of your body and bring them into a squatting position, keeping your balance and back straight. Then explode up into a jump, keeping your arm position straight. As the jump progresses, quickly and explosively lift your legs so that your knees come up toward your chest. The upper part of the thighs must come into contact with the torso to do a proper tuck jump. Coming down from the jump, be sure to lower your legs to absorb the landing, making sure your knees stay slightly bent to avoid injury.
Diagonal hurdle plyometric jumps are a more advanced jump that requires good balance and fitness. Start by placing a series of benches or cones that reach about mid-shin height. Obstacles should be in line with each other but evenly spaced. Standing to the side of the first hurdle with your feet hip-width apart, squat down slightly, bending your knees and keeping your back straight. Then jump diagonally over the obstacle, landing evenly on both feet on the other side. Repeat the movement over the series of obstacles. A variation of this drill is the single-legged diagonal hurdle, in which one must start with one foot to one side of the hurdle, then jump over the hurdle and land on the opposite foot.
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