Sample Plyometric Workout 2

First things first: do NOT blindly copy this workout!  Please read Plyometrics: Three Mistakes that Increase Your Risk of Injury before starting any plyo program.  This workout is presented for informational purposes only.


Before doing a plyometric workout, I do a thorough dynamic warmup. Prancing, galloping, pogos are excellent pre-plyo warm up exercises.

I might also do some footwork drills as a transition between the warmup and the workout.

Here is a footwork drill that I like a lot:

Especially with a tall cone, it is surprisingly more difficult than it looks.



20 seconds per foot– count ground contacts and try to beat it next time.

Good for and hip flexor action and body control.  I can also feel this in my core.  It’s not an exercise I see used commonly.  Not sure why.  Either the rest of the world has decided it’s useless, or it’s a special-secret training method between you and me.


The Workout

1. Single leg tuck jumps

Trying to get the knee up as high as possible, landing with control on the same foot.

3 sets 4 reps each foot


2.  Lateral stadium bound

one of my favorites!

3 sets 5 reps each foot


3.  Single leg bench pushoffs

3 sets 5 reps each foot



4.  Zig-zag Heiden hops

3 sets of 6


5.  Double leg bounds

trying to get up and forward with minimal ground contact time

2 sets 5 reps


Ground contact count:

  1. single leg tuck jumps:  3 sets X 4 reps = 12 contacts/foot
  2. lateral stadium bounds:  3 sets X 5 reps = 15 contacts/foot
  3. single leg bench pushoffs: 3 sets X 5 reps = 15 contacts
  4. zig-zag heiden hops: 3 set X 6 reps = 9 contacts/foot
  5. double leg bounds: 2 sets X 5 reps = 10 contacts

total = 61 ground contacts for the workout


Related Posts:

Plyometrics:  Three mistakes that increase your risk of injury

Proper Progression in Plyos: box jumps

Proper Progression in Plyos:  stick the landing

Sample Plyometric Workout

2 comments to Sample Plyometric Workout 2

  • This is really cool that you videod the whole thing. I haven’t really ever done a dedicated plyometeric workout (though I’ve wanted to). I think your video helps me see how it can be simple and uncomplicated.

    • Stephen, Thanks for the compliments! I assume you’ve read about how to reduce your risk of injury and that you’ll make sure you do the preliminaries before going into a workout such as this. But yes, once you are prepared, it does not have to be complicated. I’d say simple is better. Probably the most difficult part is timing your other training sessions so that you can get the most benefit out of plyos by being able to give 100% effort on every rep throughout the session.

      btw, I recently started reading your blog too. good stuff!

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