Here are four plyometric jump exercises you can perform at home without a gym membership or expensive gym equipment. They are all mixed ability and intensity and should never be over performed. Rest if you feel tired and come back to it when you feel ready.
- Tuck jumps - these are basically done by jumping into the air, bringing your knees into your chest and landing softly onto the balls of your feet. This should be repeated immediately. If you're a first time plyometric trainer, aim for around 10-15 jumps to start off with.
- Lateral Hurdle Jumps - you will need some sort of box or straight, long object to jump over. Stand beside the object and jump from side to side over it. Again, aim for 10-15 if you have had little experiences with these exercises.
- Depth Jumps - you are basically jumping off a box or object that is around 30cm off the ground to start with (this size should be made bigger gradually) and vertically jump off the object, and land on both feet. Repeat 10-20 times to start with, depending on how confident you feel.
- Box Jumping - this basically involves you jumping onto a box with both feet, and then stepping off it. Repeat approximately 10-25 times based on confidence levels.
I would suggest practicing these often, at least once a day if you want to see an effect. You may know that there are other plyometric exercises and other complex and more advanced movements. I would suggest researching more, or finding a suitable program to carry on your plyometric training if you want to develop your plyometric vertical jump skills further. The more you put in, the more you get out of it.
