The Best Examples of Plyometrics in Bodyweight Training: 3 Practical Examples You Can Start Today

Before talking theory, let’s get straight to what most people want: clear, usable examples of plyometrics in bodyweight training that fit into a normal workout. Think of these as your “starter kit” for explosive power.

In 2024–2025, most smart training plans use short, focused blocks of plyometrics instead of endless jumping. You’ll see these moves in programs for basketball, soccer, tennis, and even general fitness because they’re efficient, equipment-free, and easy to scale.

Below are three practical examples you can build a workout around:

• A lower-body power block centered on squat jumps and split squat jumps.
• A horizontal power block using broad jumps and lateral bounds.
• An upper-body power block with plyometric push-ups and hand-release variations.

From there, we’ll build out more examples of plyometrics in bodyweight training—things like skater hops, pogo jumps, and single-leg hops—so you have a menu of options instead of one or two basic drills.

Example of Lower-Body Plyometrics: Squat Jumps & Split Squat Jumps

When people look for examples of plyometrics in bodyweight training: 3 practical examples, the squat jump is usually the first move that comes up—and for good reason. It’s simple, powerful, and easy to learn.

Squat Jumps (Vertical Power)

Think of squat jumps as your basic “upward explosion” drill.

How to do it, step-by-step:

• Stand with feet about shoulder-width apart, chest up, arms by your sides.
• Sit back into a quarter to half squat, keeping your knees tracking over your toes.
• Swing your arms up and explode straight off the ground, jumping as high as comfortably possible.
• Land softly on the balls of your feet, then let your heels kiss the floor.
• Absorb the landing by bending your hips and knees, returning smoothly to the starting position.

That landing—bent knees, quiet feet, controlled body—is what keeps your joints happy.

Beginner guideline: 2–3 sets of 5–8 reps, 1–2 times per week.

Why it works: Squat jumps train your quads, glutes, and calves to fire fast. Research on plyometric training shows improvements in jump height, sprint speed, and overall power when done consistently for 6–8 weeks, especially when paired with strength work. The National Institutes of Health (NIH) has multiple reviews summarizing these benefits for athletes and adults who are generally active.

See a research overview on plyometric training and performance from the NIH: https://www.ncbi.nlm.nih.gov/

Split Squat Jumps (Single-Leg Emphasis)

Now let’s take that power and put more of it on one leg at a time. Split squat jumps are one of the best examples of plyometrics in bodyweight training for athletes who cut, sprint, or change direction.

How to do it:

• Start in a lunge position: one foot forward, one back, both knees bent about 90 degrees.
• Drop slightly into the lunge, then drive through both legs to jump straight up.
• Switch your legs in the air so you land with the opposite leg forward.
• Land softly back into a lunge, with control, then repeat.

Beginner guideline: 2–3 sets of 4–6 jumps per leg.

You’ll feel your legs working hard, but your breathing and coordination will also be challenged. That’s normal—this is athletic conditioning, not just muscle work.

Bonus variations (more lower-body examples include):

• Tuck jumps: Jump straight up and pull your knees toward your chest, then land softly.
• Pogo jumps: Small, quick bounces using mostly your ankles and calves, like jumping rope without the rope.

These are extra examples of plyometrics in bodyweight training that you can rotate in once basic squat jumps feel easy.

Horizontal Power: Broad Jumps & Lateral Bounds as Real Examples

Vertical jumps are only half the story. Most sports—and real life—demand forward and sideways power. That’s where broad jumps and lateral bounds come in.

Broad Jumps (Forward Explosion)

Broad jumps are a classic example of plyometrics in bodyweight training that build forward-driving power.

How to do it:

• Stand with feet hip- to shoulder-width apart.
• Swing your arms back as you sit into a half squat.
• Drive your arms forward and explode off the ground, jumping forward as far as you can without losing balance.
• Land with both feet, knees bent, hips back, and chest up.
• Reset your stance before the next jump. Don’t rush.

Beginner guideline: 2–3 sets of 4–6 jumps, full reset between reps.

If you’re training in a small space, you can jump forward, turn around, and jump back.

Lateral Bounds (Side-to-Side Power)

If you play basketball, tennis, soccer, or pickleball, lateral bounds might be the best example of plyometrics in bodyweight training for your needs.

How to do it:

• Stand on your right leg, left foot slightly off the ground.
• Push off your right leg and jump sideways to the left, landing on your left leg.
• Stick the landing: soft knee, hips back, chest up, no wobbling if you can help it.
• Pause for 1–2 seconds, then bound back to the right.

Beginner guideline: 2–3 sets of 6–10 total bounds (3–5 each direction).

These lateral movements help train the stabilizing muscles around your hips and knees, which may help reduce injury risk when combined with good strength and mobility work. Organizations like the CDC and sports medicine groups emphasize balance and neuromuscular training for joint health, and lateral bounds fit that category nicely.

Learn more about physical activity and joint health from the CDC: https://www.cdc.gov/physicalactivity/

Upper-Body Examples of Plyometrics in Bodyweight Training: Push-Up Variations

Plyometrics aren’t just for legs. If you want a more powerful chest, shoulders, and triceps—or you play sports where you throw, punch, or push—upper-body plyometrics are worth your time.

Plyometric Push-Ups (Explosive Upper-Body Strength)

This is the upper-body equivalent of a squat jump and one of the most popular examples of plyometrics in bodyweight training: 3 practical examples you’ll see in athletic programs.

How to do it:

• Start in a standard push-up position: hands under shoulders, body in a straight line.
• Lower your chest toward the floor under control.
• Push up explosively so your hands leave the ground for a split second.
• Land with soft elbows (not locked out) and go right into the next rep or reset.

If leaving the ground feels intimidating, start with a “fast push-up” where you push as explosively as you can without actually jumping your hands off the floor.

Beginner guideline: 2–3 sets of 3–6 explosive reps.

Hand-Release or Clap Push-Up Variations

Once you’re comfortable with basic plyometric push-ups, you can try:

• Clap push-ups: Push off the floor, clap your hands once, then catch yourself and lower with control.
• Hand-release push-ups: Lower to the floor, briefly lift your hands off the ground, then place them back down and push up as fast as you can.

Both are strong examples of plyometrics in bodyweight training for the upper body. They increase the power demand and coordination challenge without needing any equipment.

Upper-body bonus examples include:

• Explosive incline push-ups: Hands on a bench or sturdy surface, making the move easier but still fast and powerful.
• Medicine ball push-offs (if you have one): Hands on a ball, push off to the floor, then back onto the ball. Not pure bodyweight, but a common real-world variation.

How to Safely Add These 3 Practical Examples Into Your Routine

Now that we’ve got several real examples of plyometrics in bodyweight training, let’s talk about how to plug them into your week without wrecking your knees or shoulders.

Step 1: Warm Up Like an Athlete

A good warm-up for plyometrics should:

• Raise your heart rate (light jogging, brisk walking, or cycling for 3–5 minutes).
• Loosen your joints (leg swings, arm circles, hip circles).
• Prime the movement pattern (bodyweight squats, lunges, easy push-ups).

Mayo Clinic and other health organizations emphasize warming up before vigorous exercise to reduce injury risk and improve performance.

General warm-up advice: https://www.mayoclinic.org/healthy-lifestyle/fitness/

Step 2: Keep Plyometrics Short and Sharp

Plyometrics are about quality, not grinding out endless reps.

A simple way to use the examples of plyometrics in bodyweight training: 3 practical examples from above:

• Day A – Lower-body vertical focus

  • Squat jumps
  • Split squat jumps

• Day B – Horizontal + upper-body focus

  • Broad jumps or lateral bounds
  • Plyometric push-ups

Do your plyometrics near the start of the workout, when you’re fresh, then move on to strength work (like regular squats, lunges, and push-ups) or conditioning.

Beginner weekly volume idea:

• 2 sessions per week
• 2–3 plyometric exercises per session
• 2–3 sets of 4–8 reps per exercise

Rest 45–90 seconds between sets so each jump or push is explosive, not sloppy.

Step 3: Progress Gradually

If you’re new to this, think in phases:

• Phase 1 (2–4 weeks): Low-intensity examples include pogo jumps, fast but controlled squats, incline explosive push-ups.
• Phase 2 (4–6 weeks): Add in squat jumps, broad jumps, and hand-release push-ups.
• Phase 3 (6–8+ weeks): Move toward tuck jumps, split squat jumps, lateral bounds, and full plyometric push-ups or clap push-ups.

If your joints feel beat up, back off the volume or choose lower-impact options like smaller jumps or more incline work.

More Real Examples of Plyometrics in Bodyweight Training

To give you a fuller menu, here are additional examples of plyometrics in bodyweight training you can rotate through as you advance:

• Skater hops: Side-to-side hops behind the opposite leg, mimicking a speed skater. Great for lateral stability.
• Box or step jumps (low height): If you have a sturdy step or low box, jump up and step down. This can be easier on the joints than repeated landings from height.
• Single-leg hops in place: Small, controlled hops on one leg, focusing on balance and soft landings.
• Drop squats: Start standing tall, then quickly drop into a squat position and hold, training fast deceleration.

All of these examples include quick stretch-and-contract actions in the muscles—what coaches call the stretch-shortening cycle—which is the hallmark of plyometric training.

For older adults or people returning from inactivity, lighter, lower-impact versions of these moves can still improve power and function. The U.S. Department of Health and Human Services notes that activities improving balance and muscle strength are helpful for preventing falls in older populations, and carefully scaled plyometrics can fit into that category when supervised.

See physical activity guidelines: https://health.gov/our-work/nutrition-physical-activity/

FAQ: Common Questions About Bodyweight Plyometrics

What are some simple examples of plyometrics in bodyweight training for beginners?

Simple examples include squat jumps, pogo jumps, fast but controlled bodyweight squats, incline explosive push-ups, and low-intensity lateral bounds with a pause between each hop. These moves keep the impact reasonable while teaching your body to move explosively.

How often should I do these 3 practical examples of plyometrics?

For most people, 2 sessions per week are plenty. Use 2–3 of the best examples of plyometrics in bodyweight training each session, keep the sets and reps moderate, and focus on quality. More is not always better—especially with high-impact work.

Can you give an example of a 15-minute plyometric workout using only bodyweight?

Yes. After a 5-minute warm-up, you might do:

• Squat jumps, 3 sets of 6 reps
• Broad jumps, 3 sets of 4 reps
• Plyometric push-ups, 3 sets of 4–6 reps

Rest about a minute between sets. That’s a short, focused session built entirely from the examples of plyometrics in bodyweight training: 3 practical examples covered earlier.

Are plyometric exercises safe for beginners?

They can be, if you start small, land softly, and progress gradually. If you have knee, hip, or back issues, or a history of heart problems, it’s wise to talk with a healthcare professional first. Sites like Mayo Clinic and WebMD provide helpful general guidance, but your own doctor or physical therapist knows your situation best.

Do I need to be strong before trying these examples of plyometrics in bodyweight training?

Having a basic strength foundation helps a lot. If you can do bodyweight squats and lunges with good form, and at least a few standard or incline push-ups, you’re in a good spot to start with beginner-friendly plyometric examples. If those are still very hard, build some strength first, then layer in small amounts of explosive work.

Plyometrics don’t have to be mysterious or reserved for elite athletes. With these clear, real-world examples of plyometrics in bodyweight training, you can build a short, powerful routine that fits into your life right now. Start with just one or two of the 3 practical examples, focus on soft landings and crisp reps, and give your body time to adapt. That’s how you go from “I hope I don’t blow out my knees” to “I actually feel stronger, quicker, and more athletic” in a matter of weeks.