Plyometrics for Athletes: Explosive Training to Jump Higher, Sprint Faster, and Move Quicker
What Is Plyometrics and Why It Matters for Athletes
Plyometrics is a form of exercise that can build explosiveness, speed and power. A true definition of a plyometric exercise is a rapid lengthening and then shortening of a muscle fibres and tendons which utilises the stretch shortening cycle in order to generate a greater force output. Some form of plyometrics, sometimes also known as jump training, belong in every strength and conditioning program. Although plyometrics are great for increasing power and rate-of-force development (RFD) not every explosive exercise is a plyometric. For instance, a power clean from a deadstop is an explosive exercise and can boost RFD and power, but it is not a true plyometric because there is no meaningful lengthening of the muscle at the start of the movement.
Athletes across all disciplines use plyometric training to improve sprinting, jumping, and agility. Whether you're a basketball player aiming for a higher vertical, a soccer player looking to cut and change direction faster, or a sprinter seeking quicker starts, plyometrics can unlock new levels of athleticism.
This guide will function as a basic starting point for using plyometrics and explores the science, benefits, and best practices for using plyometrics to elevate athletic performance.
The Science Behind Plyometric Training
Plyometrics leverages the stretch-shortening cycle (SSC), which involves three key phases:
Eccentric Phase: Muscle-tendon structure lengthens under tension (e.g., landing from a jump)
Amortization Phase: Brief transition between eccentric and concentric phases
Concentric Phase: Muscle-tendon structure shortens rapidly (e.g., jumping off the ground)
This cycle allows for greater force production due to stored elastic energy and enhanced neural activation. In a quick turnaround, the tendons of the body act like springs, storing and releasing energy and thereby enhancing the power created by the muscle fibers. Additionally, the stretching of the tendons triggers the golgi-tendon-organ, acting as a sort of protective neurological-mechanism that boosts the muscle contraction after being subjected to a stretch. Plyometrics primarily target fast-twitch (Type II) muscle fibers. Training plyometrics can lead to improved:
Neuromuscular coordination
Rate of force development (RFD)
Tendon stiffness and elasticity
Power output without increasing muscle mass
In a future article, I’ll provide a more physiological deep dive on some of the mechanisms behind explosive and plyometric training. But for now, we’ll leave the theoretical part like this. If you want more information, feel free to reach out!
Plyometric Benefits for Athletes by Sport
As previously discussed, using plyometrics can have a wide spectrum of benefits for athletes. It can increase things like linear speed, jump power, quickness, and economy of movement. Just to give you an idea of how it might benefit you as an athlete, let’s look at some examples:
Basketball athlete
Improves vertical jump for rebounding and dunking
Enhances lateral movement and cutting
Track & Field athlete
Increases sprint acceleration and maximum speed
Boosts jump distance and height for long jump/triple jump/high jump
Soccer/Football athlete
Enhances agility and quick directional changes
Develops first-step explosiveness and sprint recovery
Combat Sports athlete
Improves upper-body explosive strength (e.g., punches, throws)
Supports rotational core power
CrossFitters:
Increased power for Olympic weightlifting movements
Better durability on repeated plyometric movements like box-jumps and double unders
Want to know more about plyometrics for CrossFit? Check out this article:
Runners
Enhances leg stiffness and running economy
Reduces ground contact time for improved stride efficiency
Curious on how to implement plyometrics into a strength training program for runners? Read the following article or download the program:
Freerun Athletes
Enhances jumping powers for higher and longer jumps
Increase rotational strength for twists and flips
For a deep-dive on how to use and program plyometrics and explosiveness training for freerun and parkour athletes check this article or download the free program:
Plyometric and Explosive Training for Parkour and Freerun Athletes: Master Power and Precision (2/3)
Freerun & Parkour Strength Training Program: Build the Foundation for Power, Control & Resilience
Plyometric Exercises for Every Athlete
Plyometrics can and should be used at any level of sports and by all athletes in some way or form. This doesn’t mean that athletes should be trying to do depth jumps from high boxes on day one. But starting with simple bounds and hops can be done by anyone with a bit of general fitness. Just like with other strength and conditioning training, the use of plyometrics should be progressive, specific and overloaded over time. Below, I’ve outlined some exercises at different levels of intensity to give you an idea of how to start and progress.
Beginner Exercises
Most forms of jumping that don’t involve rebounding and that aren’t done at maximal intensity/intent are suitable for most individuals. Lowering the impact of landing through soft surfaces or by jumping to a box can make exercises less impactful and might make them more suitable for beginners.
Jump Squats
Pogo’s
Skater Hops
Tuck Jumps
Box Jumps
Broad/vertical Jump
Low-amplituted landings
Intermediate to Advanced Exercises
Plyo’s become a bit more advanced when they start involving multiple bounds or jumps in repetition, when the landings or forces become higher, or when the general intensity/intent goes up. I don’t think there are hard guidelines for when someone is ready to progress. But generally speaking someone should show solid landing and jumping mechanics and should be somewhat conditioned with lower level repeated jumps like pogo’s or repeated bounds.
Depth Jumps
Repeated Broad Jumps (no landing but bouncing)
Single-Leg Hops
Plyometric Push-ups
Core & Upper-Body Plyometrics
These are often forgotten about, but the upper-body can be trained explosively too. Now technically, some of the following lifts might not be regarded as true plyometrics because they lack an initial eccentric phase. But for the bigger picture, it might be good to add them anyways.
Medicine Ball Slams
Rotational Throws
Overhead Tosses
Plyo Push-ups
Contrast training?
Pairing a heavy resistance exercise with a plyometric exercise is called contrast training and is an extremely potent way of training explosiveness. The heavy resistance exercise triggers the nervous system into a high-level of muscle fiber recruitment and due to the post-activation potentiation effect, this high level of recruitment carries on into the plyometric exercise that follows. This almost supercharges the plyo and raises its output, increasing the training stimulus.
Because it’s such a potent technique, contrast training should be used sparringly
In the future I’ll dedicate a full article to different forms of contrast training and how to implement them.
How to Structure a Plyometrics Workout
General Guidelines:
Initially, with plyometrics, just like with any other strength exercises, we should approach it from a minimal effective volume/dose and build from there. As long as you’re improving, I’d choose adding variety over increasing volume.
Reps per Set: 3–6 reps for more high-intensity movements, and 5-20 reps for lower-intensity movements like pogo’s and bounds.
Sets per Exercise: 2–4 sets
Rest Between Sets: 2–3 minutes (full recovery)
Frequency: 1–3 times per week
Weekly Frequency by Experience:
Beginners: 1–2x/week (30–60 ground contacts)
Intermediate: 2–3x/week (80–120 contacts)
Advanced: 3x/week (120–200+ contacts)
When to Train:
Perform plyometrics after warm-up but before heavy lifting or conditioning. The fresher the better!
Avoid on high-fatigue days (e.g., after heavy leg sessions)
Sample Plyometric Workout Plans
Beginner Full-Body Plyo Session
Warm-Up (Dynamic): 10 mins
Jump Squats: 3x6
Skater Hops: 3x8 each side
Plyo Push-ups (knees or toes): 3x5
Plank-to-Pushup: 3x10
Cool-down and Stretch
Basketball/Jumper-Specific Plyo Session
A-Skips + Lateral Bounds: 2x10m each
Depth Jumps: 3x5
Rebound Jump Series: 3x6 continuous jumps
Lateral Cone Hops: 3x10
Runner’s Plyo Circuit
Bounding: 3x15m
Single-Leg Hops (forward): 3x6 per leg
Jump Lunges: 3x10
Broad Jumps: 3x5
Make sure to check out the full runner’s strength training program here! It includes plyometrics and other power building exercises!
Common Mistakes to Avoid
Overtraining: Too many contacts per session/week. Start conservatively and only add volume when plateauing. Additionally, make sure to include other forms of training like running or jumping within a sporting context to your load monitoring practice.
Poor Landing Mechanics: Either always landing very hard and stiff when this is not necessary. Or constantly caving into angles that don’t naturally support force absorption
Fatigue: Be cautious performing plyos when muscles are already exhausted. This might impact your ability to absorb landing or utilize proper jumping mechanics
Neglecting Recovery: just as with any other type of training, rest is crucial, and lack of rest might lead to over-use injuries.
Build Your Own Plyometrics Routine
Define Your Sport Goals: Sprinting? Jumping? Agility?
Select Movement Planes: Vertical, horizontal, lateral, rotation
Match Load to Skill Level: Begin low and build volume gradually. Even if you're experienced in your sport, when you’re new to plyometrics, just start with the basics.
Combine with Other Training: Sprint and agility sessions benefit from plyo warm-ups
Track Progress: Measure jump height, sprint time, or bounding distance
Plyometrics are a very effective tool available to athletes to enhance power, speed, and performance. With proper technique, structured programming, and a clear understanding of sport-specific needs, any athlete can harness the benefits of explosive movement. Start small, be consistent, and jump into better performance today.
Do you want to become more explosive and start utilizing plyometrics in your training? Get in touch and I’ll help you start!
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FAQs
What is plyometric training?
It’s explosive jump-based training involving a stretch of the muscles into a rapid movement. It’s used to improve power and speed.
Is plyometrics good for runners?
Yes, it has the potential to improve running economy, speed, and leg stiffness.
Is plyometrics cardio or strength training?
It is a form of strength training. It has the potential to improve “cardio” performance by improving movement economy.
How often should I do plyometrics?
1–3 dedicated sessions per week, depending on training level and recovery. Beginners should aim for lower total volume initially.
How many reps should I do in plyometric training?
1–6 reps per set, focusing on quality over quantity. The higher the intensity
What is contrast training?
Contrast training is a form of training where a heavy resistance exercise (85%+ of 1RM) is paired with a plyometric exercise to supercharge the output of the plyometric exercise. It makes use of the post-activation potentiation effect to boost the plyometric.