Plyometrics

Plyometrics are a mode of training that focuses on enhancing muscular power by using rapid stretch-shortening cycles of muscles. Also called jump training, they aim to improve explosive strength, sprint speed, jump height, and change of direction.

Mechanism: Plyometrics exploit the stretch-shortening cycle. An eccentric pre-stretch lengthens muscles, stores elastic energy, and triggers stretch reflexes; an immediate concentric contraction uses that energy to increase power. Neural factors such as motor unit recruitment and timing also contribute.

Typical exercises: include jump squats, box jumps, countermovement jumps, depth jumps, bounding, medicine ball throws. Training is structured in sets and repetitions with emphasis on rapid, forceful movements and controlled landings. Proper technique, especially on landing mechanics to absorb impact, is essential.

Program design and guidelines: Plyometrics are high-impact and should progress from low to high intensity. Frequency is typically 2–3 sessions per week, with at least 48 hours of rest between sessions. Volume depends on experience, commonly 80–240 total foot contacts per week for beginners, increasing for advanced athletes. Rest intervals between sets are 1–3 minutes. Use appropriate surfaces and footwear to reduce injury risk.

Safety and considerations: Not advised for acute injuries or joints with instability; initial screening and coaching recommended. Use proper technique, gradually progress, and consider individual factors such as age, training history, and sport demands.

Applications: Widely used to improve power in athletes across jumping, sprinting, and changing direction; also used in rehabilitation under professional supervision. Plyometrics should complement, not replace, resistance training.