Plyometric exercises for boxing.

[superiorathlete]

I hear these are the best kind of exercises for athlete to build strength and speed.I was just wondering if anyone in here does them? & what rep range do you do them in and sets ?

[tripleVVV3]

One of the best that have worked for me are lateral box hops or simply lateral hops. Since boxing is a low impact sport you don't need huge jumps to see improvements. Lateral hops are basically hopping left to right over a small box. Depending on the height of the box I'd usually go for 20-30 seconds and then take the equivalent in rest or more. Plyo's are meant to be high quality, so the extra rest is ok.

[mconstantine]

The Basics
- Explosive Push Ups (Push yourself off the ground)
- Jump Squats
- Burpees
- Box jumps


You can really get some good work if you incorporate lighter weights too though.

- Twisting medicine ball throws (you can also use like a 25lb plate weight, just don't release on the throw obviously)
- Standing Explosive Chest Presses with 25lb plate weight (upward angle)
- Punch drills with 5lb weights (Simple 1,2,3,4,5,6 combinations over and over again work well)
- Explosive squat presses with 25lb weight plates.
- Explosive overhead shoulder presses with 25lb weight plates

[Jamesv3]

The Basics
- Explosive Push Ups (Push yourself off the ground)
- Jump Squats
- Burpees
- Box jumps


You can really get some good work if you incorporate lighter weights too though.

- Twisting medicine ball throws (you can also use like a 25lb plate weight, just don't release on the throw obviously)
- Standing Explosive Chest Presses with 25lb plate weight (upward angle)
- Punch drills with 5lb weights (Simple 1,2,3,4,5,6 combinations over and over again work well)
- Explosive squat presses with 25lb weight plates.
- Explosive overhead shoulder presses with 25lb weight plates

We do nearly all the ones you list and you really feel them , there perfect for increasing explosive power

[mightyfighter]

For lower body, I believe a variety of box jumps is the best along with squats. For upper body, kettlebell swings is pretty good too. Here's some more plyometric exercises -