Split squat jump
Intensity / Direction: Low / vertical.
Description: Start with legs shoulder-width apart, arms slightly behind body. Using legs and arms to propel your body, jump upward and as far forward as possible. Land on right foot and immediately jump off right foot and land on left foot.

Immediately jump off left foot and land on both feet. When performing next set, land on left foot first, switching to right then both feet. Repeat until all repetitions are completed. Try to travel as far as possible between each jump.

Cycled split squat jump
Intensity / Direction: Low / vertical.
Description: Start in lunge position. Explosively jump off front leg using calves of back leg to propel body upward. While in midair, switch legs so back leg is in front during landing.

Land in lunge position and immediately repeat jump switching legs each time. Keep arms at side during entire movement.

Single leg tuck
Intensity / Direction: High / vertical.
Description: Stand on one leg, arms slightly behind body. Using arms and leg, propel body upward as high as possible.

Double leg tuck jump
Intensity / Direction: Medium / vertical.
Description: Performed the same as a Pike Jump, but knees are brought toward chest while in midair and knees are quickly grasped with arms. Upon landing repeat jump until all repetitions are complete.

Double leg vertical power jump
Intensity / Direction: High / vertical.
Description: Start in squat position with your arms slightly behind your body. Using arms and legs, explosively jump as high as possible while reaching upward. Land and repeat immediately; repeat jump until all repetitions are complete. No extra jumps in between repetitions are allowed.

Single leg vertical power jump
Intensity / Direction: High / vertical.
Description: Stand on one leg, arms slightly behind body. Using arms and legs, propel your body upward as high as possible while reaching upward with one or both arms. Land on one leg and immediately repeat jump until all plyometric exercises are complete. Perform exercise on other leg. No extra jumps in between repetitions are allowed.

Front hurdle hop
Multiple Jumps And Hops

Double leg hop
Intensity / Direction: Medium / horizontal with a vertical component.
Description: Start with feet shoulder-width apart, arms at sides. Jump up and as far forward as possible. Bring your feet toward buttocks while in midair. Land and repeat jump until all repetitions are completed. Goal: to achieve maximum distance.

Single leg hop
Intensity / Direction: High / horizontal with a vertical component.
Description: Place one foot ahead of the other, as if taking a step. Rock onto front leg and push off (e.g., right foot). Bring knee of push-off leg up and as high as possible.