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Exercises

How to warm up for plyometrics

Published October 24, 2026

To warm up for plyometrics, jump rope easily for 3 minutes, then do 10 ankle circles each way per foot, 10 leg swings per leg in both directions, 10 lateral band walk steps each way and 10 single-leg calf raises per side, and finish with 2 sets of 5 low jump squats and 3 easy jumps to a lower box before your first working set. Plan on 10 minutes, and keep every warm-up jump well below your best height.

  1. Jump Rope Calves, Quads
  2. Ankle Circles Calves
  3. Leg Swings Hamstrings, Glutes
  4. Lateral Band Walk Abductors
  5. Single-Leg Calf Raise Calves
  6. Jump Squat Quads, Glutes
  7. Box Jump Quads, Glutes, Hamstrings

Three minutes of easy rope

Easy jump rope is a plyometric in miniature: small, quick, springy contacts. Three minutes at a relaxed pace warms the calves and Achilles and gets your feet used to landing. No rope? Bounce in place on the balls of your feet.

Light bounce

Jump Rope

Calves, Quads

The rope trains short, springy ground contacts at low effort, the gentlest form of the work you are warming up for.

How to do it

  1. Hold the handles at hip height with elbows near your sides.
  2. Turn the rope with your wrists and hop just high enough to clear it.
  3. Stay on the balls of your feet. Three minutes, resting briefly if you trip.

Cues

  • Wrists turn the rope
  • Low, quiet hops

Common mistakes

  • Jumping high: barely clear the rope.
  • Swinging the arms in big circles.

Swap for: Skipping in Place, Jumping Jack, Rebounder Jumps

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Mobility for ankles and hips

Every landing goes through the ankles first and the hips last. Ankle circles loosen the joint that bends most on a landing, and leg swings open the hips in both directions for jumps and bounds. Ten of each, per side.

Mobility, ankles

Ankle Circles

Calves

Ankle circles loosen the joint that bends first on every landing.

How to do it

  1. Stand on one leg holding a wall, or sit.
  2. Lift one foot and draw slow circles with your toes.
  3. Ten each direction, then switch feet.

Cues

  • Big, slow circles
  • Move from the ankle

Common mistakes

  • Moving the whole leg.
  • Rushing the circles.

Swap for: Standing Calf Raise, Leg Swings, Single-Leg Calf Raise

Build a session with Ankle Circles

Mobility, hips

Leg Swings

Hamstrings, Glutes

Front-to-back swings open the hips for jumps and bounds.

How to do it

  1. Hold a wall or rack with one hand.
  2. Swing the outside leg forward and back, letting the arc grow.
  3. Ten swings, then switch legs.

Cues

  • Arc grows each swing
  • Tall chest

Common mistakes

  • Kicking hard right away.
  • Leaning with the torso.

Swap for: Cossack Squat, Walkout, Standing Side Leg Raise

Build a session with Leg Swings

Activation: hips and calves

Band walks switch on the side hip muscles that keep your knees from caving on landings, and single-leg calf raises warm the calves that absorb and return each jump. One set of each.

Activation, side hips

Lateral Band Walk

Abductors

Band walks wake the hip muscles that hold your knees in line as you land.

How to do it

  1. Put a light loop band above your knees or around your ankles.
  2. Sit into a quarter squat.
  3. Step sideways ten steps, then ten back.

Cues

  • Knees pushed out
  • Stay low

Common mistakes

  • Standing up between steps.
  • Letting the feet snap together.

Swap for: Clamshell, Band Standing Hip Abduction, Fire Hydrant

Build a session with Lateral Band Walk

Activation, calves

Single-Leg Calf Raise

Calves

The calves absorb and return every jump, so a set of single-leg raises gets them working before the first box.

How to do it

  1. Stand on one foot on a step with your heel off the edge.
  2. Rise as high as you can, then lower slowly.
  3. Ten per side.

Cues

  • Full height
  • Slow lower

Common mistakes

  • Bouncing at the bottom.
  • Bending the knee to push up.

Swap for: Standing Calf Raise, Seated Calf Raise, Jump Rope

Build a session with Single-Leg Calf Raise

Low jumps first, then rising height

Finish with jumps well below your best: 2 sets of 5 easy jump squats, then 3 jumps to a box lower than your working box. If your session is lateral, use lateral box jumps to a low box; for broad jumps, a few frog jumps at half distance. Rest 30 seconds between sets so the next one stays crisp.

Jump ramp, vertical

Jump Squat

Quads, Glutes

Low jump squats rehearse the squat, swing and landing before your real jumps.

How to do it

  1. Stand with feet hip-width.
  2. Dip into a quarter squat while swinging your arms back.
  3. Jump up, land softly and reset. Two sets of 5 at about half effort.

Cues

  • Swing the arms
  • Land quiet

Common mistakes

  • Landing with straight knees.
  • Going full effort in the warm-up.

Swap for: Box Jump, Bodyweight Squat, Med Ball Jump

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Jump ramp, main jump

Box Jump

Quads, Glutes, Hamstrings

A few jumps to a lower box let you test your takeoff and landing before your working height.

How to do it

  1. Stand a short step from a low box.
  2. Swing your arms and take off, touching down quietly on top in a half squat.
  3. Stand up, then step down. Three easy reps.

Cues

  • Land like a cat
  • Step down, don't jump down

Common mistakes

  • Using a box so high you land in a deep squat.
  • Jumping down after each rep.

Swap for: Jump Squat, Single-Leg Box Jump, Lateral Box Jump

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Jump ramp, lateral

Lateral Box Jump

Quads, Glutes, Abductors

For sessions with side-to-side jumping, a few jumps onto a low box sideways prepare the hips and ankles for that direction.

How to do it

  1. Stand side-on to a low box.
  2. Dip and jump sideways onto it, landing with both feet.
  3. Step down and repeat. Three per side.

Cues

  • Stick the landing
  • Knees track your toes

Common mistakes

  • Starting on a high box.
  • Landing on one foot.

Swap for: Skater Hop, Lateral Band Walk, Box Jump

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Jump ramp, from a deep squat

Frog Jump

Quads, Glutes, Calves

Frog jumps at half effort warm up the take-off from a deep squat before bigger jumps or bounds.

How to do it

  1. Stand with feet wider than your hips and squat until your hands come near the floor.
  2. Jump straight up, driving your arms.
  3. Land softly back in the low squat with your hands reaching toward the floor, pause, and repeat.

Cues

  • Land in control
  • Chest up

Common mistakes

  • Jumping all-out too soon.
  • Landing flat-footed and stiff.

Swap for: Jump Squat, Box Jump, Jumping Lunge

Build a session with Frog Jump

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in. Open one in the session builder to change a pick, price it from a recent set, and add it to RIRLift.

Session 1

Box jump and vertical day

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~20 min
  • EquipmentJump Rope, Plyo Box

You train box jumps and vertical jumps.

Calf raises and low jump squats prepare the jump, and three jumps to a lower box lead into working jumps. Stop each set well before your height drops, around 3 to 4 reps in reserve, since jump quality matters more than volume.

Vertical Jumps
ExerciseSets × repsRIRRest
Jump RopeSeconds. Easy pace. 3 × 60 4 0 s
Ankle CirclesEach direction, per foot. 1 × 10 4 0 s
Leg SwingsPer leg, each direction. 1 × 10 4 0 s
Single-Leg Calf RaisePer side. 1 × 10 4 0 s
Jump SquatHalf effort. 2 × 5 4 30 s
Box Jump 5 × 3–5 3 90 s
How to run it
Full routine, then working box jumps with full rest.
How to progress
Raise the box only when every rep lands softly at the current height.
Open in the session builder

Session 2

Lateral and multi-direction day

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~20 min
  • EquipmentJump Rope, Resistance Bands, Plyo Box

You train side-to-side jumps for court or field sports.

Band walks and leg swings prepare the side hips, then low lateral jumps lead into the session. Sets end with 3 to 4 reps left in the tank so each landing stays controlled.

Lateral Jumps
ExerciseSets × repsRIRRest
Jump RopeSeconds. 3 × 60 4 0 s
Leg SwingsPer leg, each direction. 1 × 10 4 0 s
Lateral Band WalkSteps each way. 1 × 10 4 0 s
Lateral Box JumpPer side. 5 × 3–5 3 90 s
How to run it
Rope, mobility, band walks, then lateral jumps.
How to progress
Increase box height or distance when landings are steady.
Open in the session builder

Session 3

Broad jump and beginner day

Open in the session builder
  • Workouts2× a week
  • Working sets18 a week
  • Per workout~15 min
  • EquipmentJump Rope

You are new to plyometrics or train forward jumps.

Short rope work and a calf set prepare the landings, and half-distance frog jumps build to full effort. Sets end well short of failure.

Broad Jumps
ExerciseSets × repsRIRRest
Jump RopeSeconds. 2 × 60 4 0 s
Ankle CirclesEach direction, per foot. 1 × 10 4 0 s
Single-Leg Calf RaisePer side. 1 × 10 4 0 s
Jump Squat 1 × 5 4 30 s
Frog Jump 4 × 3–5 3 90 s
How to run it
Warm-up, then frog jumps.
How to progress
Add a set each week up to 5.
Open in the session builder

Make it fit you

Questions

How do you warm up for plyometrics?

Easy rope, ankle circles and leg swings, band walks and calf raises, then low jumps building to your working height. About 10 minutes.

How long should you rest between plyometric sets?

Long enough that every rep is fast: often 60 to 120 seconds for box or broad jumps.

Is jumping rope a good plyometric warm-up?

Yes. It trains quick, light contacts at low effort, which is the easiest way into jumping.

What plyometrics are good for distance runners?

Rope hops, low box jumps and frog jumps at modest volume suit runners.

Should I stretch before plyometrics?

Use the moving drills here. Hold static stretches after your session.