---
title: "Explosive Plyometric Training for Cricket | Build Power & Speed"
description: "Master explosive plyometric training for cricket. Improve your sprint speed, vertical jump, and on-field reaction time with my science-based jump and drill programs."
canonical: https://mytribe.in/be.an.athlete/cricket-strength-conditioning/explosive-power-plyometrics-jumps
last_updated: 2025-09-16
---

# Explosive Power: Plyometric Drills for Cricket Performance

Tribe Verified · CSCS certified cricket performance coaching

By [Hitesh Sharma](https://mytribe.in/be.an.athlete) · Location available on request · ₹8,000 Per Month (estimate)

Part of [Cricket Strength & Conditioning](https://mytribe.in/be.an.athlete/cricket-strength-conditioning). [View full gallery](https://mytribe.in/be.an.athlete/cricket-strength-conditioning/gallery)

Power isn't just raw strength; it’s about how fast you can use that strength on the pitch. I use these plyometric and jump drills to build reactive speed for faster sprints, sharper turns, and better on-field performance.

## Photos and videos

- [Video: This is a perfect example of a contrast set for explosive power. We pair a heavy single-leg squat with an explosive single-leg jump. This primes the nervous system to convert strength into immediate, usable power for cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53ae087b-5893-4b9b-a602-adf2d6686fbb)
- [Video: Before progressing to high-intensity plyometrics, we master the fundamentals. This multidirectional jump training builds explosive power, stability, and control in every direction, which is crucial for the unpredictable nature of cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e83fe6f6-eae2-435b-86d2-107a8bb59477)
- [Video: An explosive plyometric push-up with band assistance. This drill develops upper body power and rate of force development, essential for powerful throwing and absorbing force when fielding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/645b7f73-4d9d-43b6-ae25-2a0e593a7f78)
- ![A demonstration of a banded jump squat. Using bands adds accommodating resistance, forcing you to accelerate through the entire movement and maximizing power development for jumping and sprinting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e755c87-9d78-48ea-8f11-5424c6c2348d)
- ![Low-intensity plyometrics, like these box jumps, are key for beginners. They build work capacity, tissue tolerance, and neural coordination, laying a safe foundation for more advanced explosive training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34833691-70be-40ab-969b-355d4ca594c6)
- ![This image captures the essence of plyometrics for beginners. The focus is on controlled, repeated jumps to teach the body how to absorb and produce force efficiently, a fundamental skill for any athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdfe9e28-c7d9-4074-80b0-ecb9a1ef366b)
- ![An athlete performing a lateral box jump. This drill develops frontal plane power and stability, which is critical for side-to-side movements like shuffling in the field or adjusting at the crease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/315c2258-b26b-4038-b016-185e58a521b9)
- ![A plyometric drill involving a medicine ball and a box jump. This combines upper and lower body power, teaching the athlete to coordinate their entire body for maximum explosive output.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b6f0f63-005c-43ec-b950-3882bf1b8aed)
- ![An athlete performing a depth jump. This advanced plyometric drill improves reactive strength by minimizing ground contact time and maximizing vertical jump height, a key indicator of explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32e166ba-14f9-4c6e-83f2-977db83e3876)
- ![A squat jump in progress. This fundamental plyometric exercise is excellent for developing lower body power and is a staple in our programs for improving vertical leap and sprinting speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e52dee2-3252-4a02-b388-308fb4e34718)
- ![An athlete performing barefoot pogo jumps. This drill strengthens the ankles and calves while improving the elastic properties of the tendons, contributing to more efficient and explosive movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/787670b8-4004-4416-9932-f2193c2ce059)
- [Video: Here we are working on foundational jump mechanics. This drill focuses on controlling the landing and takeoff, which is essential for building the stability needed for more advanced plyometric exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e46aeb6-53a2-48c7-8756-bad0b2723c16)
- [Video: A single-leg hop drill. This exercise builds unilateral power and balance, correcting asymmetries and ensuring that both legs can produce and absorb force effectively, which is vital for injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84aa5747-9e5c-4ae1-8778-0e9af2f3d778)
- [Video: A broad jump in action. This movement is a pure test of horizontal power, directly translating to improved acceleration and sprinting ability on the cricket field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82d76663-605f-45d4-8efe-016863cd8198)
- [Video: A rotational jump drill. By adding a twist to the jump, we train the body to produce power in the transverse plane, which is critical for batting and bowling movements in cricket.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8acb617c-3099-4683-adb2-c02e5890d895)
- [Video: A single-leg stability hop. The focus here is on landing with control, which strengthens the ankle and knee joints and improves proprioception, reducing the risk of injury during dynamic movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b581d14-73dc-40a9-8e53-4a6ce29a3231)
- ![An athlete performing a box jump. This is a classic plyometric exercise for developing vertical power and explosiveness, a key attribute for any cricketer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fef3011-9978-4ba8-ad10-7d32af6dbd7a)
- ![A close-up of a plyometric push-up. This drill trains the upper body to produce force rapidly, which is essential for powerful throws and hitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f2d613f-8e2b-41e7-a365-7458649d7dc9)
- ![An athlete preparing for a weighted jump. Adding a light load to jumps can increase the power stimulus, but it's crucial to maintain explosive intent and proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7ee4411-c0f8-406a-8d98-8f828d1d23a3)
- ![A bound in mid-air during a field drill. Bounding improves stride length and horizontal power, making you faster and more efficient when covering ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87864571-d128-4c92-918f-272175ee1ea3)
- ![Another angle of a bounding drill, showing the powerful push-off and leg drive required to generate forward momentum.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaa90c5b-f131-4e0a-ab95-00b186f74c32)
- ![A medicine ball chest pass from a bench. This is an excellent upper body plyometric drill for developing explosive pushing power, similar to the motion of a powerful throw.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15d7ad50-3ad2-40d4-b054-bb36cc443bed)
- [Video: A powerful contrast set in action. The combination of a heavy lunge followed by an explosive jump trains the lower body to be both strong and fast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30707b15-d5f7-4c80-9e80-c6f02f109304)
- [Video: This video showcases low to medium intensity plyometrics. These drills are designed to improve speed and change of direction by enhancing neuromuscular control and coordination without excessive fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52ab1d46-c5c1-43dc-8bd3-1c4b4e893d19)
- ![A low-intensity plyometric drill using a box and a medicine ball. This helps build foundational work capacity and coordination, preparing the athlete for more demanding exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa7c35d5-f480-45df-b4f7-af9c074ce7b3)
- ![An athlete performing quick feet drills on a box. This enhances foot speed, ankle stiffness, and reactive ability, which are all crucial for agility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db9c3799-57b5-4aec-b628-3617eabb5d7b)
- ![A single-leg hop onto a low box. This drill improves unilateral power and landing mechanics, essential for injury prevention and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47363853-48fd-4e80-ab14-c65d3a54bfec)
- ![A close-up of a plyometric box drill, focusing on the quick ground contact time needed to develop reactive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e40fa95b-96e8-4c0f-8fa2-a07634f4866d)
- ![A lateral jump over a box. This exercise develops power in the frontal plane, improving an athlete's ability to move side-to-side explosively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18a35be6-d140-4f19-81c6-6862081aa1dd)
- ![An athlete performing a single-leg hop. This fundamental plyometric movement is key for building balanced lower body power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec82c66d-abba-4641-afc9-3ce77b514ee8)
- ![A demonstration of a box jump, emphasizing the explosive triple extension of the hips, knees, and ankles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eecb096f-900d-4781-881c-72dd62ebda08)
- ![This image highlights the use of low-intensity plyometrics to build a solid foundation, improve work capacity, and enhance coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef02868d-7357-46fa-850d-6e144330b01e)
- ![A close-up of the feet during a plyometric drill, showing the importance of a quick and powerful push-off from the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef8243e2-b02b-46fb-b953-24b26bd49edb)
- ![An athlete performing a step-off jump, a drill that teaches proper landing mechanics and force absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4ff3afe-6414-47bf-b415-1a8962225643)

## About Explosive Power: Plyometrics & Jumps

Beginners often jump straight into high-intensity box jumps, but that's a recipe for injury. My process starts with low-intensity, extensive plyometrics—like pogo jumps and controlled hops—to build tissue tolerance and rhythm first. We only progress to high-impact depth jumps once your ankles and tendons are ready to handle the force, ensuring you build explosive power without breaking down.

### Why Plyometrics for Cricket?
Strength is the foundation, but power is what wins games. In cricket, you need to produce force instantly—whether you're pushing off for a quick single, bowling at pace, or reacting in the field. Plyometrics teach your nervous system to fire faster, reducing your ground contact time and increasing your rate of force development.

### My Training Approach
I don’t believe in random drills. Every jump and hop in my program has a specific goal:
* **Force Absorption:** We start with landing mechanics to protect your joints during the chaotic movements of a match.
* **Reactive Strength:** Using exercises like pogo jumps to strengthen tendons, turning your legs into springs.
* **Contrast Training:** I pair heavy strength movements (like single-leg squats) with explosive jumps to 'prime' your central nervous system, helping you convert gym strength into on-field speed.

### Who is this for?
Whether you’re a batsman looking for that extra burst out of the crease or a fast bowler needing more snap in your delivery stride, these drills are built for you. We track your progress with jump heights and sprint times to ensure we're actually building performance, not just sweating. 

*Note: If you're new to this, we prioritize technique over height. We don't jump to look good on camera; we jump to get better at cricket.*

## About Hitesh Sharma

I’m Hitesh, and I’ve spent my life on the cricket field before diving into sports science. I don’t coach from a textbook; I coach from the experience of what actually works on the pitch. If you’re ready to stop guessing and start training with purpose, let's get to work.

[See all of Hitesh Sharma's services](https://mytribe.in/be.an.athlete)

## More from Cricket Strength & Conditioning by Hitesh Sharma

- [Featured](https://mytribe.in/be.an.athlete/cricket-strength-conditioning/featured)
- [Speed & Agility: The On-Field Advantage](https://mytribe.in/be.an.athlete/cricket-strength-conditioning/speed-agility-the-on-field-advantage)
- [Rotational Power: The Engine of Cricket](https://mytribe.in/be.an.athlete/cricket-strength-conditioning/rotational-power-the-engine-of-cricket)

## Similar work from other experts

- [Build Explosive Power and On-Field Agility](https://mytribe.in/indianathleticacademy_/strength-conditioning-for-cricket/explosive-power-on-field-agility) by Indian Athletic Academy · Strength & Conditioning for Cricket · Gym training in Kumaraswamy Layout & Field drills in Jayanagar
- [Explosive Plyometric Training for Athletic Power](https://mytribe.in/flowwithnandan/athletic-performance-training/explosive-plyometric-training) by Nandan Singh · Athletic Performance Training · Online sessions, at your location across Delhi NCR, or at gym in Dwarka
- [Plyometrics & Athletic Drills for Explosive Power](https://mytribe.in/sixfootninja/strength-training-and-performance/building-athleticism-plyometrics-drills) by Manish Naren · Strength Training & Performance · Sessions at Basebell Studio in Kalyan Nagar
- [Develop Explosive Power & Speed](https://mytribe.in/nata_raja/strength-and-conditioning/develop-explosive-power-speed) by Barbellhouse · Strength and Conditioning · Training at Barbellhouse Gym, RR Nagar
- [Cricket-Specific Fitness and Agility Training](https://mytribe.in/spyadav1989/cricket-high-performance-program/cricket-specific-fitness-and-agility) by SP Yadav · Cricket High-Performance Program · Online sessions and in-person training in Delhi NCR
- [Agility and Explosive Power Training](https://mytribe.in/a3performancebangalore/sports-performance-training/unleash-your-agility-power) by A3 Performance · Sports Performance Training · Performance Studio at Indiranagar, Bengaluru

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