4 Tips For Doing Plyometric Workouts Without Irritating Your Knees

"For this modification of the medicine-ball-slam squat, all of the focus is driven downward instead of upward," Davis said. "The downward force engages the abs and protects the knees from aggressive landings. This still spikes the heart rate and gives the same benefits of a traditional jump squat."

• Setup: Reach up high, heels off the floor, glutes tight, and biceps at your ears.
• Action: Hips drive back quickly, heels planted on floor. Slam the ball down forcefully while keeping your chest lifted.