List of Plyometric Exercises – Instructions & Videos

Plyometric exercises are often used for martial arts training. They help to develop the ability to “explode” from a static position (think of a horse exploding out of the gate). This combination of speed and power is an important skill to learn in order to excel at sparring and/or self-defense. The plyometric exercises listed below are used by martial artists to develop more powerful martial arts kicks and punches. Plyometrics also helps to improve conditioning and overall strength.

However, be aware that if plyometric exercises are performed incorrectly or are performed without an adequate level of basic physical conditioning (i.e. being out of shape), they can increase the risk of potential injuries (i.e. to your knees). Consult with your doctor and martial arts instructor before starting these exercises. They are not recommended for people with existing medical issues. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

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Plyometric Exercises for Martial Arts – Click on the exercises below for videos and/or instructions.

Plyometric Exercises Questions

What are the benefits of plyometric exercises?

Plyometric exercises help to develop “explosive” power. This allows athletes to accelerate more quickly, improve reaction speed, generate greater strength and power, enhance jumping height and length, etc. Moreover, these rigorous plyometric exercises also help with weight loss due to the relative higher amount of calories burned off during training.

For more on plyometrics, you should read this Wikipedia article.

What does plyometric exercise mean?

The word plyometric exercise is used to describe exercises that use jumps and/or thrusts in order to develop more explosive athletic power. Some common plyometric exercises include clapping push-ups, box jumps and power skips. The word plyometric is a combination of plio (which means “more”) and metric (which means “to measure”).


Examples of Plyometric Exercises

Examples of Plyometric Exercises used in Martial Arts Training

Plyometric Leg Exercises

Plyometric Exercises

Plyometric Exercises

Plyometric Exercises Image from Wikimedia Commons