Examples include jump squats, box jumps, skater hops, burpees, and clap push-ups.

Plyometric training can improve:

• Power and athletic performance

• Speed and agility

• Coordination and balance

• Bone strength

• Cardiovascular fitness

Because these exercises place extra stress on the joints and tendons, beginners should start with low-impact movements, use proper form, land softly, and allow recovery between sessions. Plyometrics can be adapted for nearly any fitness level.