Athletes looking to build your speed quality, look no further than plyometric workouts. Plyometric exercises, otherwise called “jump training,” are quick, effective movements that start with an offbeat activity followed promptly by a concentric activity. The best part about these exercises is that they can be done in the comfort of your own home. The repercussions of plyometric practices is the expansion of muscle power, which converts into higher jumps and quicker sprint times. You’ll do a progression of hops and bounces, similar to jump squats or one-leg jumps. You may bounce up and onto a case or seat or hop over cones. A few moves will be quicker than others. Plyometrics certainly are not an everyday type of exercise. Your muscles will require a break from all that hopping. It is recommended to do these exercises no more than two to three days a week.

There are many different exercises involved in plyometrics. Here are 7 you can perform at home.

Squat Jumps

Stand with your feet shoulder width apart. Hunch down and jump up as high as you can. When you land, squat and jump again.

Power Skipping

Skipping with a bit more power. Perform a normal skip but lift your knee as high as you can.

Lateral Jumps

Stand next to a cone and jump sideways to the opposite side of the cone and repeat as quickly as possible.

Reverse Lunge with Knee-Up

Stand with your feet hip-width apart and step your right foot back. Shift all of your weight to your left foot. Bring your right foot forward and simultaneously jump off your left foot, bringing your right knee to your chest. Easily land on your left foot, and immediately step back into a low lunge and repeat.

Squat Thrusters

Beginning in a high plank position, jump feet forward into a wide squat and bring your hands off the ground in front of your chest. Make sure to keep your back straight, shoulders down, and chest out while in the low squat. Stop for a second, then put your hands on the ground and jump feet back into a high plank position and repeat.

Box Jumps

Standing in front of a box or bench, jump onto it and immediately back down, repeat as fast as you can.

Plyometric Push-up

Get into the normal push-up position and with great force push off the floor letting your hands leave the floor.

Always keep in mind that plyometric workouts are not cardio. They are not intended to be performed at a quick pace. They are not a bundle of moves you need to do again and again until you are winded and gasping for air. Plyometrics are intended to make your muscles use the greatest force possible in the shortest amount of time. To accomplish this, each activity must be performed rapidly with extreme power and speed. A decent measure of work per practice is to perform three to eight effective and clean reps for three to six sets. The correct numbers rely upon where you are in your preparation and which practice you are doing.