Lower Extremity: Plyometric Phase: Intermediate

These instructions are for Children's Hospital of Philadelphia (CHOP) patients that have completed the beginner plyometric exercises and have been cleared to move on to the intermediate level by their healthcare provider.

Important information:

• You may begin this plyometric phase, once cleared by your physical therapist or healthcare provider.

• After completing the Plyometric Phase: Beginners with proper form and without pain or swelling in your injured area.

Patient instructions:

• These activities should be performed every other day unless otherwise instructed by your physical therapist. Follow their recommendations for the number of times to repeat each exercise and how many sets to complete.

• You should not have pain in your injured area when doing any of these activities. Muscle soreness is acceptable.

• If you have pain, stop and take 2 days off before trying again.

• If pain returns, consult with your physical therapist or healthcare provider before restarting the program.

• This phase requires you to jump higher, farther and faster. Make sure to focus on jumping and landing with proper form for each individual jump.

• Once comfortable with each jump, start increasing the size and speed of the jumps, while maintaining proper form.

Proper form

• Land QUIETLY with each jump.

• Land with hips and knees bent, sitting hips back.

• Do not allow your knees to drop in.

• Keep your knees pointing forward.

• Do not let knees move forward over toes.

• Land with space between your knees.

Squat jump for vertical height

• Stand on two legs and squat down.

• Jump up as high as you can.

Forward jump for distance

• Stand on two legs and squat down.

• Jump forward as far as you can.

Sideways jump for distance

• Stand on two legs and squat down.

• Jump to the right as far as you can and stick the landing.

• Jump back to the left as far as you can.

Triple vertical jump

• Stand on two legs and squat down.

• Perform 3 quick jumps in place, jumping as high and as quick as you can.

• Stick the landing on the last jump.

Triple forward jump

• Stand on two legs and squat down.

• Perform 3 quick forward jumps, sticking the landing on the last jump.

Cross-over jump

• Stand on two legs and squat down.

• Jump diagonally to the left.

• Jump diagonally to the right.

Tuck jump

• Stand on two legs and squat down.

• Jump up in place, bringing your knees as high as you can towards your chest.

• Perform one jump at a time.

Double leg scissor jumps

• Start in a lunge position. Jump up and switch legs in the air.

• Land in a lunge position.

• Complete the jump again to return to starting position.

• Repeat, switching legs.

Single leg hop

• Stand on one leg and squat down.

• Jump up, sticking the landing on the same leg.

• Repeat, switching legs.

Single leg forward hop

• Stand on one leg and squat down.

• Jump forward and stick the landing on the same leg.

• Repeat, switching legs.

Single leg sideways hop

• Stand on one leg and squat down.

• Jump to the left and land on the same leg.

• Jump back to the right, landing on the same leg.

Contact your CHOP team with any questions or concerns:

Sports Medicine and Performance Center

215-590-1527

Reviewed on January 13, 2023 by Ken Knecht, PT, MS, SCS