Plyometric Training
Why You Should Incorporate Plyometric Training
What is Plyometric Training?
Plyometric training involves explosive, high-velocity movements designed to improve power, speed, and overall athletic performance. These exercises use the stretch-shortening cycle to maximize force production quickly. Examples include jump squats, box jumps, and plyometric push-ups.
What is the Stretch-Shortening Cycle (SSC)?
The stretch-shortening cycle refers to the process where muscles & tendons rapidly lengthen (eccentric phase) and immediately shorten (concentric phase) to produce explosive force. This cycle enhances muscle power by using stored elastic energy and improving neuromuscular efficiency. Like a spring, your tendons are built to store and release energy.
When you jump, run, or lift, your tendons act like coiled springs—absorbing force and releasing it to propel you forward. This elastic energy is what makes your movements powerful and efficient.
Why Add Plyometrics to Your Routine?
Plyometrics aren't just for athletes—they offer benefits for anyone looking to improve their physical capabilities.
Key Benefits:
Increased Power & Speed: Ideal for improving athletic performance in sports or general fitness.
Enhanced Coordination & Agility: Boosts neuromuscular efficiency and control.
Stronger Joints & Tendons: Reduces injury risk by improving tissue resilience.
Functional Strength: Helps translate strength gains to real-life and sport-specific movements.
Who Should Do Plyometrics?
While plyometrics are a staple for athletes, they benefit anyone aiming to enhance power, coordination, and overall fitness. Whether you're a weekend warrior, recreational athlete, or just want to move better—plyometrics can help!
Why Is It Important to Progress Slowly?
Gradually increasing the intensity and volume of plyometric training is crucial for minimizing injury risk and allowing your body to adapt effectively. Starting with extensive, low-impact movements builds a solid foundation by strengthening muscles, tendons, and joints. As your body adapts, you can progress to intensive, high-impact exercises to further enhance power and explosiveness. Rushing into advanced plyometrics without proper preparation can lead to overuse injuries and setbacks. Use the chart below (ground contacts)
How to Incorporate Plyometrics in Your Workout Plan
Timing: Perform plyometric exercises at the back end of your warm-up or early in your workout while you're fresh.
Frequency: 1-3 times per week, depending on your fitness level and training goals.
Progress Gradually: Start with low-intensity movements and increase volume as your body adapts.
What Are Ground Contacts?
Ground contacts refer to the number of times your feet (or hands in upper-body plyometrics) touch the ground during plyometric exercises. Tracking ground contacts helps manage training volume and prevent overuse injuries.
Intensive vs. Extensive Plyometrics:
Pro Tip: Prioritize quality over quantity. Focus on clean, explosive reps with ample rest between sets.
Simple Plyometric Program:
Week 1-4 (Beginner/Extensive Focus)
Day 1:
2x10 Pogo hops in place
2x10 Fwd/back Line Hops
2x6 Bounding (focus on rhythm)
2x5 Box Jumps (low height)
Day 2:
2x12 Skips for Height
2x10 Lateral Line Hops
2x8 Skater hops
2x6 Broad Jumps (moderate distance)
