Front Cone Hop

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Preparation: You need to line up a row of 6 to 10 cones or small barriers (8-12 inches) tall and three to six feet apart. Stand with feet shoulder width apart at the end of the line of barriers with your length spread out before you.

Execution: Keeping your feet shoulder width apart, jump over each barrier, landing on both feet at the same time. Use a double arm swing and work to decrease the time spent on the ground between each barrier.

Depth Jump with Lateral Movement

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Preparation: You need a partner and a box 12 to 42 inches high. Stand on the box, toes close to the edge, facing your partner.

Execution: Step off the box and land on both feet. As you land, your partner points to the right or left and you sprint in that direction for about 10-12 meters.

Bounding

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise:

Preparation: Jog into the start of the drill for forward momentum.

Execution: After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward. Repeat with other leg and arm. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Burpees

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Preparation: From a standing position, jump as high as possible and land down on your feet with your hands on the ground. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. Repeat for the required repetitions.

Execution: Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. Repeat for the required repetitions.

Squat Thrusts

Body Weight Exercises
Primary Muscle Group: Full Body

Muscle Groups Worked in This Exercise: Full Body

Preparation: Stand with your feet together and in an upright position with your arms down at your sides.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Add intensity by adding a jump after you stand up.