The best examples of plyometric workouts for cross-training

Real examples of plyometric workouts for cross-training you can actually use

Let’s skip the theory and go straight to how this looks in a real workout. Here are several examples of plyometric workouts for cross-training that fit into different training goals: running, lifting, general fitness, and sport performance.

Running-focused example of a plyometric workout

If you’re a runner, you don’t need a fancy gym setup. You need springy legs and strong tendons. Here’s how a running-focused session might look when you mix in plyos with your usual strength or easy run day.

Warm up with 5–10 minutes of light jogging or brisk walking, then add dynamic moves like leg swings and walking lunges. After that, you can rotate through a short series of jumps:

• Box or step jumps onto a sturdy surface about knee height. Do low reps with full control, stepping down instead of jumping off to spare your knees.
• Lateral skater hops side to side, landing softly and pausing for a beat to stabilize. Think of jumping over an invisible line.
• Single-leg pogo hops in place, on the balls of your feet, with tiny, quick bounces. Keep the knees slightly bent, not locked.

These are classic examples of plyometric workouts for cross-training that directly support running economy and ankle stiffness (in a good way), which research has linked to improved running performance.

Strength athlete example of plyometric workouts for cross-training

If you love the barbell—squats, deadlifts, bench—but you feel slow or stiff, a few explosive drills can help you move that weight more powerfully. Here’s an upper-and-lower combo that fits nicely before your main lifts:

• Med ball chest pass against a wall right before bench press. Focus on throwing hard, catching, and resetting.
• Med ball overhead slam before heavy rows or pull-ups. This grooves explosive hip extension and core engagement.
• Jump squats with bodyweight before barbell squats. Keep the jump height moderate and land quietly.

This style uses examples of plyometric workouts for cross-training as a “power primer” before heavy lifting. You’re teaching your nervous system to fire fast, not just grind slowly.

General fitness example: low-impact plyometric circuit

Not everyone wants to jump off high boxes or pound their knees. You can still get the benefits of plyometrics with lower-impact variations. Here’s a gentle circuit that works for newer exercisers or anyone returning from a break:

• Step-and-hop knee drive: Step forward, then add a small hop as you drive the opposite knee up. Think of it as a toned-down running motion.
• Low lateral step-hop over a line: Use a floor line or towel and hop side to side with tiny jumps.
• Mini band lateral shuffle with quick feet: Not a pure jump, but the fast, reactive footwork gives you a plyometric feel with less impact.

These moves are softer on the joints but still count as real examples of plyometric workouts for cross-training because they train quick force production and coordination.

The best examples of plyometric exercises to plug into any workout

Now let’s talk specific moves. When people ask for the best examples of plyometric workouts for cross-training, what they really need are individual exercises they can mix and match. Here are some of the most useful ones, with ideas for who they suit and how to scale them.

1. Box jumps (and step-ups with a hop)

Box jumps are a classic. You explode up onto a box or sturdy platform and step down carefully. They’re great for runners, field sport athletes, and lifters who want more power.

If full box jumps feel intimidating, start with step-ups plus a small hop at the top. That modified version is a more approachable example of a plyometric workout for cross-training that still builds explosiveness.

Key tips:

• Use a box height where you can land with your knees bent and hips above your knees.
• Focus on a smooth, quiet landing—no crashing.
• Step down one leg at a time to reduce impact.

2. Skater hops

Skater hops mimic the side-to-side motion you see in hockey, tennis, and basketball. They’re perfect for cross-training if you usually move in straight lines (like runners and cyclists).

You push off one leg and land on the other, aiming for distance, not height. Pause briefly on each landing to control your balance. This is one of the best examples of plyometric workouts for cross-training for anyone who needs better lateral stability.

To scale them:

• Shorten the distance and keep the hops low.
• Use a fingertip on a wall or rail for balance.
• Progress by increasing distance or adding a light med ball.

3. Jump squats and squat-to-toe-taps

Jump squats are simple and very effective: squat down, then jump up explosively, landing back into a soft squat.

If that’s too much impact, try squat-to-toe-taps instead. You drive up quickly from a squat and just pop up onto your toes. That tiny jump still trains power and is a solid example of a low-impact plyometric option.

Great for:

• Sprinters and team sport athletes
• Lifters wanting more power off the floor
• General fitness folks wanting a simple, equipment-free plyo

4. Plyometric push-ups (and hand-release push-ups)

Upper-body plyometrics often get ignored, but they matter for anyone who pushes, tackles, or throws.

Plyometric push-ups involve pushing off the floor hard enough that your hands leave the ground for a split second. That might mean a small hop of the hands, a clap, or just a quick unload.

If that’s too intense, hand-release push-ups—where you lower to the floor, lift your hands briefly, then press back up—are a beginner-friendly example of plyometric workouts for cross-training for the upper body.

5. Med ball throws and slams

Medicine ball work is gold for athletes and everyday exercisers because it’s explosive but generally easier on the joints than big jumps.

Examples include:

• Rotational med ball throws against a wall for golfers, baseball players, and anyone wanting more powerful rotation.
• Overhead slams for full-body power and stress relief.
• Chest passes for upper-body speed.

These are some of the best examples of plyometric workouts for cross-training when you want power without a ton of impact on the knees and ankles.

6. Bounds and pogo hops

Bounds are big, exaggerated running strides—like you’re trying to cover as much distance as possible with each step. Pogo hops are small, quick, springy jumps on the balls of your feet.

Both are great for runners and field sport athletes because they train the lower legs and tendons to store and release energy efficiently. That “springiness” is exactly what plyometrics are designed to build.

How to organize examples of plyometric workouts for cross-training into a weekly plan

Knowing individual exercises is one thing. Knowing how to organize them so you don’t wreck yourself is another.

Here’s how you might structure examples of plyometric workouts for cross-training across a normal week.

For runners

If you run 3–5 days per week, you might:

• Add a short plyometric block twice a week after your easy runs or before a strength session.
• Keep the total number of explosive contacts (each landing from a jump or hop) modest at first—maybe 30–60 total per session.

A simple running-focused example of a plyometric workout:

• Warm-up: 5–10 minutes easy jog + dynamic stretches
• Circuit (2–3 rounds):
  • 6–8 box jumps
  • 10–12 skater hops (total)
  • 15–20 pogo hops in place

For lifters

If you lift 3–4 days per week, you can use plyos as a power warm-up:

• On lower-body days: short sets of jump squats or box jumps before squats or deadlifts.
• On upper-body days: med ball chest passes or plyometric push-ups before bench or overhead press.

A strength-focused example of a plyometric workout:

• Warm-up: light cardio + mobility
• Power prep:
  • 3 sets of 3–5 jump squats
  • 3 sets of 5–8 med ball chest passes

For general fitness

If you train 2–3 times per week full-body, you can sprinkle in low- to moderate-intensity plyos at the start of each session:

• Day 1: lower-body plyos (squat jumps, step-and-hop, lateral line hops)
• Day 2: upper-body plyos (med ball throws, hand-release push-ups)
• Day 3: mixed circuit (skater hops, light box jumps, overhead slams)

This approach uses several different examples of plyometric workouts for cross-training across the week so you train multiple movement patterns without overloading any single joint or muscle group.

Safety tips so your plyometric cross-training doesn’t backfire

Plyometrics are powerful, but they’re also demanding. A few simple guidelines go a long way:

• Land softly and quietly. If your feet are slamming the floor, reduce the height or intensity.
• Prioritize quality over quantity. Stop the set when your form gets sloppy, even if you planned more reps.
• Use a proper warm-up. Light cardio plus dynamic stretching and a few practice reps of the movement.
• Build up gradually. Start with low-impact examples like squat-to-toe-taps or step-and-hop drills before progressing to full jumps.
• Respect your joints. If you have a history of knee, hip, or ankle issues, keep jumps lower and consider more med ball work instead of high-impact movements.

For background on joint health and exercise intensity, sites like the Mayo Clinic and NIH offer solid, evidence-based guidance.

Who benefits most from these examples of plyometric workouts for cross-training?

You don’t have to be a pro athlete to benefit from plyometrics. In fact, some of the best results show up in everyday life:

• Runners and cyclists gain better stride power and efficiency.
• Court and field athletes (basketball, soccer, pickleball, tennis) move and cut more explosively.
• Lifters get better bar speed and power off the floor or chest.
• General fitness enthusiasts feel more agile, coordinated, and confident.

Recent trends in 2024–2025 programming from strength coaches and physical therapists emphasize using short, focused blocks of plyometrics—often just 5–10 minutes—rather than long, punishing jump sessions. This aligns with what research on high-intensity training and joint health is suggesting: quality bursts of power, not endless volume.

For more on how high-intensity and plyometric-style training affects the body, you can explore resources from the CDC on physical activity and Harvard Health on exercise safety and benefits.

FAQ: Common questions about examples of plyometric workouts for cross-training

Q: What are some simple examples of plyometric workouts for cross-training I can do at home?
A: At home, you can combine bodyweight moves like jump squats, skater hops, lateral line hops, and plyometric push-ups into a short circuit. For instance, do 15 seconds of jump squats, 15 seconds of skater hops, and 15 seconds of plyometric push-ups, resting 45–60 seconds between rounds. That’s a very practical example of a plyometric workout that requires no equipment and still supports your other training.

Q: What is a good beginner-friendly example of a plyometric workout?
A: A beginner-friendly example might use low-impact variations: squat-to-toe-taps instead of full jump squats, step-and-hop knee drives instead of big bounds, and hand-release push-ups instead of full plyometric push-ups. Keep the work intervals short (10–20 seconds), rest longer than you think you need, and focus on smooth, controlled landings.

Q: How often should I use these examples of plyometric workouts for cross-training?
A: Most people do well with 1–3 short plyometric sessions per week, depending on how intense they are and what else you’re doing. Runners and team sport athletes might use them 2–3 times weekly, while someone already doing heavy lifting might stick to 1–2 brief sessions.

Q: Are plyometric workouts safe for older adults?
A: They can be, but the intensity and impact should be adjusted. Older adults or anyone with joint concerns might focus on med ball throws, low step-and-hop drills, and quick-feet patterns rather than high jumps. It’s wise to talk with a healthcare provider first, especially if you have arthritis, heart issues, or a history of falls. Sites like NIH and Mayo Clinic offer good guidance on exercise for older adults.

Q: Do I need special shoes or equipment for plyometric cross-training?
A: You don’t need anything fancy, but supportive athletic shoes and a non-slip surface help a lot. A sturdy box or step, a medicine ball, and some open floor space are enough for almost all the examples of plyometric workouts for cross-training discussed here.

If you start small, focus on quality landings, and pair these exercises with your current strength or cardio routine, you’ll quickly feel the difference: more pop in your stride, more snap in your lifts, and a body that feels ready to move in any direction.