* 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, Hand Extensors, Latissimus Dorsi, Calves, Trapezius, Lower Back, Hand Flexors, Teres Muscles, Deltoids
required:Dumbbell / Medicin Ball / Backpack / Kettlebell
level:Normal
type:Strength, Plyometrics, Cardio
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Jump Rope

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings
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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Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Snatch With Dumbbell

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings, Adductors
auxiliary muscles:Abductors, Shins, Lower Back, Rectus Abdominis, Obliques
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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180 Jump Squat

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Hamstrings, Quadriceps, Glutes, Rectus Abdominis
auxiliary muscles:Triceps, Lower Back
required:Nothing
optional:Bench, Seat, Stool
level:Hard
type:Strength, 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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Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques, Adductors, Abductors
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Shins
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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