3 Plyometric Variations All Boxers Should Do

Structured plyometric training often gets overlooked in boxing (and no, this isn't just doing some box jumps), but it’s one of the most effective ways to improve power, reactivity, coordination, and even reduce injury risk. In this breakdown, we’ll cover three core categories of plyometrics every boxer should include in their program. Each variation targets different qualities important to in-ring performance, and all of them can be scaled for beginners or advanced athletes.

1. Pogo Variations – Build Reactive Strength

Pogos are simple, yet powerful tools for improving reactive strength. These jumps target the ankle and calf complex and teach the body to respond quickly to the ground—an essential skill in boxing where fast footwork and quick reactions are key. Starting with low-amplitude pogos is a great way to build capacity and develop the foundations for more intense plyometrics down the line..

To progress, you can:

• Increase intensity with higher jumps or quicker ground contacts

• Use split stance variations to load one leg more than the other

• Add light dumbbells

  
  

The goal with pogos is to stay springy and minimize time on the ground for mostly using the ankle complex, simulating how quickly you need to reposition or respond during a fight.

2. Continuous Jumps – Maximize Power Output

Where pogos focus on reactivity, continuous jumps are all about generating raw power. These include broad jumps (horizontal vector), countermovement jumps (vertical vector), and hurdle jumps. They involve longer ground contact times to allow more force production—making them excellent for developing the kind of lower-body power that translates to stronger punches and more efficient movement around the ring.

These can also be progressed by:

• Adding light dumbbells (around 20% of body weight)

• Using hurdles to constrain time on the ground while still demanding force output

• Combining vertical and horizontal patterns to challenge your apply force to change direction

The hurdle jumps, in particular, bridge the gap between reactivity and power, as they require you to get off the ground quickly while still producing force to clear the hurdle.

3. Lateral Variations – Improve Change of Direction and Ring Movement

Boxing is a mulitdirectional sport. You’re constantly moving side-to-side—slipping, evading, cutting angles—so it only makes sense to train that specifically. Lateral bounds train your ability to produce force sideways, which carries over directly to ring movement.

Start with bodyweight bounds, then progress to:

• Loaded bounds with a med ball

• Banded bounds and from heights to increase eccentric demand

Focus on pushing off the inside leg rather than reaching with the outside one, and keep the intent on powerful, efficient movement.

Final Thoughts

Whether you’re trying to hit harder, move faster, or reduce the chance of injury, plyometrics are a non-negotiable for serious boxers. Integrating pogo jumps, continuous jumps, and lateral bounds into your strength and conditioning routine can create massive performance gains when programmed properly.

CLICK HERE to watch the full breakdown over on YouTube