These exercises will improve foot work, agility and lower body explosive strength. Before starting any exercise routine make sure you are fully warmed up and stretched up to avoid injuries and execute exercises with more intensity.

Plyometric Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Zig Zag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not "double hop" upon each landing and keep ground contact time to a minimum.

Lateral Barrier Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.
4. Repeat according to the prescribed number of repetitions.

Lateral High Hops
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.

Remember to always train under the supervision of a qualified fitness instructor and respect the limits of your body.

We want to hear your take now on plyometric training. Have you done plyos before? If so did you notice any improvements? What are you favourite plyometric training exercises? Share your thoughts and experiences in our comments section below or in our Facebook Page .

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