Beginner Plyometrics Exercises

35 exercises

Chest(6)

3-Point Stance Chest Push - Medicine Ball Chest Pass - Medicine Ball Chest Pass (Repetitive) - Medicine Ball Chest Pass (Single Response) - Medicine Ball Chest Throw - Medicine Ball Chest Thrust - Heavy Bag

Lats(2)

Overhead Throw (Catch & Throw) - Medicine Ball Slam - Medicine Ball

Shoulders(5)

Arm Swing Drill (Kneeling)Medicine Ball Partner Catch and Push - Medicine Ball Medicine Ball Throw (Backward)Overhead Throw (Standing Two‑Arm) - Medicine Ball Scoop Throw - Medicine Ball

Abs(3)

Medicine Ball Throw (Overhead) - Medicine Ball Mountain Climber Torso Twist (Full) - Medicine Ball

Quads(13)

Bench Step Sprint (Alternating)Box Jump (Front)Box Jump (Quick Leap)Box Push-Off (Single-Leg)Box Shuffle (Side-to-Side)Butt Kick Jump Cone Sprint Drill Cone/Hurdle Hop (Forward)Diagonal Bound Fast Skipping Jump (Rocket)Standing Broad Jump Star Jump

Hamstrings(4)

Box Jump (Repetitive)Butt Kick Sprint Start (3-Point)Wall Acceleration Drill

Adductors(2)

Carioca Cone Hop (Lateral)

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