What Plyometric Training Does
Plyometrics train the stretch-shortening cycle - the ability to rapidly stretch and contract muscles for explosive power. This is essential for jumping, sprinting, and quick direction changes in sport.
- Develops explosive power: Needed for sport-level performance
- Trains landing mechanics: Safe absorption of ground reaction forces
- Improves rate of force development: How quickly you can generate power
- Builds reactive strength: Quick transitions from landing to takeoff
Advanced Plyometric Exercises
Depth Jumps
Step off a low box (12-18"), land, and immediately jump vertically as high as possible. Focus on minimal ground contact time and explosive takeoff. Start with lower box heights.
Bounding
Exaggerated running with maximum height and distance per stride. Alternate legs with powerful push-offs. Focus on controlled landings on each bound.
Continuous Box Jumps
Jump onto box, step down, immediately jump again. Progress to jumping down from box with immediate rebound jump. Focus on rhythm and landing quality.
Single-Leg Hops for Distance
Hop forward on one leg for maximum distance. Series of 3-5 consecutive hops. Compare distance and quality between legs.
Reactive Jumps (90-second rule)
Multiple consecutive jumps with minimal ground contact time. The goal is quick, reactive takeoffs rather than maximum height.
Programming Guidelines
- Quality over quantity: Stop when form degrades
- Full recovery: 2-3 minutes between high-intensity sets
- Limit volume: 80-100 foot contacts per session maximum
- Frequency: 2-3 sessions per week with 48-72 hours between
- Fresh legs: Perform plyo work early in session, not when fatigued