You don't need a gym full of equipment to add inches your Vertical and your Broad Jump. Check out these three plyometric exercises, designed by Captain Brandon Godsey of the Ohio National Guard, for both soldiers and athletes who want to build lower-body explosive power but lack access to a gym.
Want the benefits of a Squat without using a squat rack? The Single-Leg Squat is a tough bodyweight exercise you can do at home to improve strength, stability and balance.
- Stand on one leg with opposite leg straight out in front
- Keep arms straight in front of chest for balance
- Lower until thigh is parallel to ground
- Keep knee behind toes
- Drive up to start position
Sets/Reps: 3x10 each leg
Depth Jump to Long Jump
If you're looking for a plyometric exercise to help you quickly build explosive lower-body power, the Depth Jump to Long Jump will do the job nicely. Here, the exercise is performed with a plyo box, but feel free to substitute any stable knee-high platform.
- Stand on knee-high box
- Jump off, landing on ground with bent knees in quarter-squat position
- Immediately and quickly jump forward as far as possible
- Land softly in quarter-squat position
Check out the video at the top.
Single-Leg Broad Jump
As long as you have 10 yards of free space, you'll be able to perform the Single-Leg Broad Jump anywhere, from your basement to your backyard. Add it to your workout to improve lower-body explosive power, balance and stability.
- Jump forward on one leg as far as possible
- Land with knee slightly bent and immediately jump again
- Forcefully swing arms forward to increase jump distance
Sets/Reps: 3x10 yards each leg with 60-second rest
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