Table 1.

Plyometric exercises, intensity, and instructions for performance.^a

Plyometric Exercise	Intensity Level	Description
Ankle hops	Low	Stand with feet shoulder-width apart. Begin with a slight countermovement; hop up with movement primarily at ankle joints; repeat immediately on landing.
Countermovement jumps	Low	Stand with feet shoulder-width apart. Begin with a countermovement; explosively jump up for maximum height.
Tuck jumps	Medium	Stand with feet shoulder-width apart. Begin with a countermovement; explosively jump up, pulling knees to the chest; repeat immediately on landing.
Single-leg vertical jump	High	Stand on 1 leg. Begin with a countermovement; explosively jump up for maximum height.
Drop jump	High	Stand with feet shoulder-width apart on a box 30 cm high. Step off without any upward movement. Upon landing, immediately jump up as high as possible.

^aAdapted from Potach and Chu.³²