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Train Like An Athlete: My Top 5 Plyometric and Power Moves

Jason and Lauren

845,103 views

In this video, I'm going to go over my top 5 plyometric and power development exercises that anyone can do to build explosive strength, improve coordination, and enhance overall functional fitness - whether you're an athlete or just looking to move better in everyday life.

0:00 - "Strength" vs. "Power"
0:32 - Why Train For Power
1:17 - Exercise 1: Pogo Hops
3:06 - Pogo Hop Modifications and Progressions
4:35 - Exercise 2: Box Jumps
6:33 - Box Jump Modifications
8:16 - Exercise 3: Deficit Lunge to Knee Drive
9:52 - Deficit Lunge to Knee Drive Modifications
10:40 - Exercise 4: Speed Skaters
12:46 - Speed Skater Modifications
13:13 - Exercise 5: Broad Jumps
14:02 - Broad Jump Modifications
14:42 - Conclusion

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20 Comments

@CristianBernal 1 year ago (edited)

Pogo hops: 2-3 sets, 15-30 reps
Box jumps: 3-4 sets, 5 reps
Lunge to knee drive: 2-4 sets, 5 reps per side
Speed skater: 2-3 sets, 8 reps
Broad jump: 3 sets, 5 reps

@TheHedgingEngineer 1 year ago

Pogo hops: 2-3 sets, 15-30 reps, 30 sec rest between sets. Use your arms
Box jumps: 3-4 sets, 5 reps, 30 sec rest between sets, keep the platform low as a beginner
Lunge to knee drive: 2-3 sets, 5 reps per side, 30 sec rest between sets
Speed skater: 2-3 sets, 8 reps, 30-45 sec rest between sets
Broad jump: 3 sets, 5 reps, 30 sec rest between sets

@momsarea 1 year ago

Probably one of the most informative and well explained videos I’ve seen in a long time.

@Animefrenchiespr 4 hours ago (edited)

Playlist boxing exercise. Save✅

@Animefrenchiespr 4 hours ago

Pogo hips is like jumpinjack

@sac.777 1 year ago (edited)

🤟🏿👍🏿👍🏿👍🏿👍🏿
A master teacher; he's aware of the fact that not everyone is at the same level; thus, he gives modification for every exercise he does; when he demonstrates how to do an exercise, it is masterful; he breaks down the movements in such a way that you can retain all of the movement steps and synthesize them, so you end up actually doing the exercise, regardless of what level you're at; this creates confidence and a desire to reach higher levels of achievement.
I think that i watched Jason once before, maybe several times, but this time I stayed with the video, and man I'm so happy I did. ❗👍🏿

@takiyashahime77 6 months ago

I was a little unsure of where to start with plyometrics, this video was so perfect, thank you!

@jicalzad 7 months ago

am still recovering from a knee injury, so i appreciate the lower-level progressions of these exercises

@WayneWBishop 7 days ago

Outstanding. Currently recovering from a MCL strain and this content is invaluable thanks!

@marlostraub7312 9 months ago

Thank you for the breakdown of why taller isn't necessarily better for box jumps, and explaining why even short sets of plyo reps are helpful. Needed this info!

@LanJala-q8t 7 months ago

This is perfect for my mma training,thank you so much coach 🙏🏻

@liandrewbowson3228 1 year ago

Ooh you guys should totally do an upper body plyometrics video :)

@Animefrenchiespr 4 hours ago

New sub

@randlynch9582 7 months ago

Brilliant explanations. So methodical

@jimmyhumphrey9820 2 weeks ago

Awesome. I am a beer league hockey goalie and have been looking at simple yet effective pylos that I could incorporate into my gym sessions! These 5 look to be exactly what I’m looking for to gain some basic foundational moves!

@kenzzhang 1 year ago

This is an incredibly good looking video with high production value!
great info! I definitely need more jumping and power training. The modifications were very helpful for picking out some lighter moves for my aging parents to work on!