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Lower Body Plyometrics Routine

Daniel Brady | April 1, 2013 in Sport
Plyometric Jump

While lower body plyometrics is effective for increasing speed, jumping height and strength, our previous article found that Olympic style weight lifting is even more effective (particularly for jumping height). Plyometrics is a fine choice though, so below we have included 3 suitable training programs. It is recommended to train 3 times per week.

Program 1: Jump Height Focused

Lower Body Plyometrics Training Program

Recommended Equipment

Below are the hurdles for hurdle hops, and the box for the drop jump.
Double Leg Hurdle Hops Drop Jump Box

Buy Speed Hurdles from Amazon.
Buy Plyometric Platforms from Amazon.

Program 2: Hybrid Program

Lower Body Plyometrics Workout

This program doesn’t require equipment. It is good for both running and jumping (both this program and the first one are good for strength). A forgiving surface is recommended, such as flat grass or a rubber running track. 2-3 sets of 10 reps for each exercise is fine for this program.

Program 3: SKLZ Hopz Vertical Jump Trainer

SKLZ Hopz Training Program

Required Equipment

The added resistance to regular plyometric exercises is a great addition for intermediate trainees. Their instruction booklet can be downloaded online.


Buy SKLZ Hopz from Amazon.

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.
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