* Stretching exercises are not included in this list!

Jumping Power / Exercises To Jump Higher

Swings with Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Hamstrings
auxiliary muscles:Teres Muscles, Calves, Hand Extensors, Latissimus Dorsi, Deltoids, Quadriceps, Trapezius, Lower Back, Hand Flexors
required:Dumbbell / Kettlebell / Backpack / Medicin Ball
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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Snatch With Dumbbell

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Quadriceps, Glutes, Hamstrings
auxiliary muscles:Abductors, Lower Back, Shins, Adductors
required:Bench
optional:Dumbbells (2), Weight Cuffs
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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Globe Jumps

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

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