10 Best Plyometric Exercises For Athletes

10. Ball Burpees

Burpees provide a total body workout with just one movement, and adding a ball increases the difficulty with added weight and the need for more stability. This movement is built to provide an intense workout that raises your heart rate and metabolism while working the muscles in your legs, chest, arms, and shoulders.

Grab a medicine ball weighing between two and 10 pounds. Hold it in front of your chest with both hands with your feet hip-width apart. Jump upwards, extending the ball over your head. As you land, bring the ball back to your chest. Then, drop it down to the floor at shoulder level, and extend your feet backwards into a pushup position with your hands on the ball. Jump to bring your legs back in, and return to the starting squat position.