Plyometric exercises are high-intensity training techniques perfect to increase speed and build strength. This type of training incorporates explosive movements like box jumps, squat thrusts and tuck jumps.

Try this full-body plyometrics workout and see how this type of training can elevate your fitness routine.

Jump squats – 2 sets of 12 to 15 reps

  • Stand upright with your feet shoulder-width apart
  • Push your hips backward and drop into a regular squat
  • Once you are at the bottom of this movement, jump upward, lifting your arms overhead of your body
  • Land softly in a low squat position for one rep

Kettlebell cleans – 2 sets of 12 to 15 reps

  • Place the kettlebell on the floor between your feet draw your shoulder blades down and in, bend your hips back and reach down to grasp the kettlebell with your right hand
  • Your shoulders should be parallel to the floor and directly over the weight
  • Push through your heels to extend your hips and stand tall
  • From that position, rotate your hand inward so your palm faces your shin
  • Explosively and simultaneously pull your elbow back, close to your body the momentum will help you muscle the weight up to shoulder height
  • Catch the weight at your shoulder with the handle just under your chin and your forearm vertical for one rep

Medicine ball slams – 2 sets of 10 to 12 reps

  • Begin standing upright with your feet shoulder-width apart and your knees slightly bent, holding a medicine ball with both hands
  • Contract your core and drop your hips down
  • In one movement, press through your heels and extend your legs while simultaneously lifting the medicine ball overhead
  • Contract your core and slam the ball on the ground in front of your body
  • Squat down to pick it up and repeat the movement for 20 seconds

Clapping push-ups – As many as possible while maintaining proper form

  • Begin in a plank position with your hands stacked under your shoulders, your legs extended behind your body and your core engaged
  • Bend your elbows and lower your entire body to the floor
  • Once you are at the bottom of this movement, swiftly push through your palms to create enough momentum to propel your chest upwards and lift your body off the floor
  • Clap your hands together quickly before returning your palms to the floor underneath your shoulders for one rep

Broad jumps – 2 sets of 8 to 10 reps

  • Begin standing with your feet shoulder-width apart and your arms bent 90 degrees
  • Swing your arms back behind your back as you bend your knees and drop your hips backward
  • Drive through your feet and swing your arms out in front of your body helping to propel yourself forward
  • Land softly on both feet, jump your body around 180 degrees, drop your hips downward and jump back to the starting position for one rep

Burpees – As many as possible while maintaining proper form

  • Stand with your feet shoulder-width apart, weight in the heels of your feet and your arms at your sides
  • Lower yourself into a squat position, then place your hands on the floor directly in front of your body and just inside your feet
  • Shift your weight into your hands and jump your legs back into a plank position, landing softly on the balls of your feet
  • Jump your feet back, so that they land just outside of your hands and reach your arms overhead before explosively jumping into the air
  • Land softly and immediately lower yourself back into a squat position for one rep