Plyometric and Explosive Training for Parkour and Freerun Athletes: Master Power and Precision (2/3)
Introduction
You wouldn’t be the first to wonder why on earth freerunners who can do back flips and jump off rooftops would need structured plyometric training for their parkour training. However, the moment we start looking at jumping & power training as tools to develop once ability to absorb force, be explosive and rebound well, it becomes a lot clearer. You use them as tools to develop the physical & neurological qualities that allow us to be explosive, fast and bouncy.
In the previous article I discussed the basics of strength training for Freerunning & parkour, this article can be found here. In this article, I’ll break down how I use different methods to help athletes achieve this. Strictly speaking, there is a difference between true plyometrics that involve force absorption, a (quick) stretch & release in the muscle for a fast turnaround, and a quick acceleration and take off, and things like landing training, and explosive training focussed on rate-of-force development(RFD) improvements like cleans and throws. So to avoid confusion, I’ll refer to the collection of these tools (Plyo’s, land/force absorption & explosiveness training) as explosiveness training while also going into each of the tools.
Basics of explosiveness & plyometric training for freerunning and parkour
Effective plyometric training starts with force absorption. This refers to the athlete's ability to land safely and absorb impact through the muscles and tendons rather than the joints. Exercises like bilateral depth drops, step-downs to single-leg landings, broad jumps to a controlled stop, and lateral hops with a soft landing are essential. This phase strengthens the eccentric control needed to protect knees, hips, and ankles.
Once athletes can absorb force effectively, the next phase targets rate-of-force development (RFD). This is the ability to produce force rapidly, crucial for fast takeoffs and powerful vaults. Training exercises such as box jumps, hurdle hops, single-leg bounds, and medicine ball scoop tosses help athletes transition strength into explosive movement.
The final stage focuses on rebound ability—the body’s capacity to use the stretch-shortening cycle to reverse direction quickly and efficiently. Movements like depth jumps followed by immediate rebounding, lateral hop series, and quick hurdle jumps emphasize short ground contact times and high reactive force.
Although I believe there is a certain hierarchy to training these movements, where I’ll focus first on force absorption, then on RFD and later on rebounding, I will always have all aspects in a training block, but the bias will change depending on where we are. Also, explosiveness training should always be part of a comprehensive strength program that trains all other qualities of strength & conditioning, especially for developing athletes. I like to (wrongly) regard explosiveness training as learning to utilize and express onces force capacities and less about creating those capacities, which, although not entirely correct, helps you create priorities and structure in training.
Explosivness training for the upperbody in parkour & freerunning
Plyometric & explosive training training for freerunning isn’t just about doing jump training. The upper body also needs explosive capacity for climbs, vaults, and flow transitions, which is why those need specific training too. Clapping push-ups, overhead medicine ball slams, and push presses help develop upper-body power. For the core, side medicine ball throws, and rotational slams train the torso to produce and resist force in dynamic movement patterns.
Programming Plyometrics and explosiveness & regulating volume
Explosiveness sessions should be short, intense, and performed while fresh, usually at the beginning of a workout or training session. When it comes to frequency I advice caution when it comes to freerun athletes. Their jumping and landing volume is already quite high in their regular training so it’s important to look at all jumping and landing load, not just the bit that happens in strength training. I therefore always lean to the lower side and do less volume per session. The actual volume therefore depends on how much they train. While two to three sessions per week is ideal for most athletes, I’ve had athletes do as little as 2x 5:00 of work before a session targetting very specific qualities. Additionally, in these cases I try to really isolate and seperate the different parts of the jump in order to control load. That means that if I’m prioritizing RFD, I would avoid landing as much as possible and jump to boxes or soft mats to reduce impact. Or, when training jumping, I’d try to drop & land more than jump & land to preserve energy. Repetition quality is more important than volume. Low-to-moderate total reps with maximal intent yields the best results. Integrating these sessions alongside ongoing strength work ensures a well-rounded approach.
A Sample Progression for explosiveness and plyometric training
For a sample of how explosiveness training can be integrated into a weekly training plan. Check out the parkour & freerun strength training plan:
Weekly training Schedule
When programming explosiveness and plyometrics training we tend to follow similar rules as we do for strength training. That means that we always schedule sessions in a way that allow for recovery between sessions. When doing 2-3 times of explosiveness training, which I think is likely the upper limit for most parkour and freerun athletes you have a few options. Option 1 is to do a full body routine every day, potentially having a different focus for example, landing day 1, RFD day 2, rebound day 3, or you work in blocks where you focus all sessions in a block mainly on 1 quality and do minimal work on the other qualities for maintenance.
Another option is to split it into upper and lower body plyometrics. This would allow to train on back-to-back days if the schedule requires that. Usually I prefer less work per session but more frequent sessions over very dense sessions.
Conclusion
A structured plyometric and explosiveness training program for freerunning and parkour enhances body control, jump height, landing stability, and movement reactivity, and ultimately improves once’s capabilities to do flips and other skills. Combined with strength work and technical skill training, plyometrics create athletes who are not only powerful but precise, capable of meeting any parkour challenge with confidence and skill. Structured, thoughtful programming builds physical literacy and maximizes potential, on the wall, rail, or rooftop.
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FAQ
1. Why do parkour athletes need plyometric training?
Plyometric training helps parkour athletes develop explosive power, improve landing control, and reduce injury risk. It enhances the stretch-shortening cycle, allowing athletes to jump higher, rebound faster, and move more efficiently during vaults, flips, and flow sequences.
2. How often should I do plyometric training if I already train parkour?
Most parkour athletes should limit structured plyometric/explosivness sessions to 2–3 times per week, depending on their overall jump and landing volume. Focus on quality, short sessions with low-to-moderate reps performed while fresh.
3. What’s the difference between force absorption, RFD, and rebound training?
Force absorption improves landing mechanics and protects joints.
Rate of force development (RFD) enhances take-off speed and explosiveness.
Rebound training improves reactivity and bounce by training short ground contact time.
4. Should I include upper body plyometrics in my parkour training?
Yes. Movements like clapping push-ups, med ball slams, and push presses build explosive upper body strength essential for climbs, vaults, and transitions.
5. Can I combine plyometric training with strength workouts?
Absolutely. Plyometric exercises are best placed at the start of a strength session when the nervous system is fresh. Just be mindful of your total training load to avoid overuse.
6. What are the best plyometric drills for beginners in parkour?
Start with low depth drops, broad jumps to stick, and box jumps. Focus on control, soft landings, and short ground contact times before progressing to rebounding or single-leg variations.
7. Can plyometrics improve my flips or tricks?
Yes. Plyometric training improves rate of force development and reactive strength, both of which are key for higher take-offs, faster spin, and cleaner landings during flips and tricks.