* Stretching exercises are not included in this list!

Jumping Power / Exercises To Jump Higher

Swings with Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Quadriceps, Trapezius, Lower Back, Hand Flexors, Teres Muscles, Calves, Hand Extensors, Deltoids, Latissimus Dorsi
required:Kettlebell / Backpack / Medicin Ball / Dumbbell
level:Normal
type:Strength, Plyometrics, Cardio
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Jump Rope

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Adductors, Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis
required:Jump Rope
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Hamstrings, Trapezius
auxiliary muscles:Teres Muscles, Quadriceps, Triceps, Glutes, Hand Flexors, Hand Extensors
required:Kettlebell / Dumbbell
level:Hard
type:Strength, Plyometrics
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180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps, Calves
auxiliary muscles:Rectus Abdominis, Adductors, Obliques, Abductors, Lower Back
required:Nothing
optional:Weight Cuffs, Dumbbell, Kettlebells (2), Dumbbells (2), Kettlebell
level:Normal
type:Strength, Plyometrics, Cardio
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Side Mountain Climbers

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Triceps, Lower Back
required:Nothing
optional:Stool, Seat, Bench
level:Hard
type:Strength, Plyometrics, Cardio
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Box Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings, Calves
auxiliary muscles:Adductors, Abductors, Lower Back, Shins
required:Bench
optional:Weight Cuffs, Dumbbells (2)
level:Normal
type:Plyometrics, Cardio
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Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Kneeling Jumps / Ninja Jumps

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Calves, Lower Back
required:Nothing
optional:Backpack, Weight Cuffs, Fitness Mat
level:Challenging
type:Strength, Plyometrics, Cardio
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Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Calves, Glutes
auxiliary muscles:Rectus Abdominis, Obliques, Abductors, Shins, Lower Back
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Side-to-Side Bench Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Abductors, Glutes, Quadriceps
auxiliary muscles:Pectoralis Major, Lower Back, Deltoids
required:Bench
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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