8 advanced plyometrics exercises for athletes

These 8 advanced plyometric drills are a follow up to the 9 beginner drills I uploaded previously. This set builds on the beginner plyometric drills, and will challenge your ability to move laterally as well as in a straight line. They’re also great at developing body control for athletes in all sports, not just track and field. If you’re trying to develop explosive leg power, try some of these out.
Here’s the disclaimer: if you struggle to do the beginner plyometric exercises well, do not attempt these advanced ones yet. You have much more to gain by taking things slowly and mastering the basics before progressing to the advanced level work.
HOW TO USE THESE EXERCISES IN A WORKOUT:
Go through each exercise 1 by 1 for the prescribed reps. Once you’ve gone through each exercise, that’s a set. Complete 1-3 sets depending on your ability level, and make sure that every single rep is done with quality. If your technique begins to fall apart, stop at that point.
The key to success with plyometric work is ALWAYS quality over quantity - just flopping around without paying attention to technique will get you nowhere. Focus on getting off of the ground quickly; think of your legs as if they are spring-loaded.
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Instrumental by Chuki Beats: / @chukibeatz

[@Bucky_-bh3cu]

Man, 2 sets of this and i’m gassed. Appreciate your work

[@on_phyer1907]

Last track season, my long jump PR was only 16'6" as a freshman. Just working over this summer and using these tips, my best jump is now 18'8". Keep up the great videos.

[@Yuvigains]

Nice hops bro. What’s your broad jump?

[@danielhutchinson6158]

Thank you Olu.

[@mrcandy158]

Hi! can you do a video with your competition warmup?

[@loading.]

Thank you! I was wondering for triple, my step is pretty short. How can I improve that?

[@oolamigoke]

There’s a video on my channel that goes in depth on the step phase:
ruclips.net/video/_BNYtm2_Ip4/видео.html

[@lierrehenry]

What would you suggest for people that don’t have access to large steps for the stadium hops?

[@tommyn3522]

I’m also wondering this. Have always seen videos of people doing drills up large steps but I’ve rarely seen them in real life and never in my city.

[@oolamigoke]

If you can find a bench or other surface that is about 18in off the ground, you could do rebound hops up and down from there.

[@imani7914]

if you're jumping after a depth drop it should be jumping as soon as you react to the floor to properly utilize the SSC of our muscles. Sticking the landings should be used as an easier variation to these.

[@oolamigoke]

Both versions are applicable and useful. But I did share an even further regressed version without the jump in my last upload!