INCORPORATING PLYOMETRICS TRAINING.


If you’ve ever watched an athlete sprint, jump, or change direction quickly, you’ve seen the power of plyometric training in action. Plyometrics sometimes called “jump training” are explosive movements designed to improve speed, strength, and agility.

But plyometric training isn’t just for elite athletes. When introduced safely, it can help people of all fitness levels build power, improve coordination, and support everyday functional movements. At JY Exercise Physiology, I often use plyometrics as part of rehabilitation, performance training, and return-to-sport programs.

Here’s everything you need to know about incorporating plyometric training into your workouts.

What is Plyometric Training?

Plyometric exercises involve a rapid stretch of a muscle (eccentric phase) followed by a quick contraction (concentric phase). This sequence known as the stretch-shortening cycle teaches your muscles and nervous system to produce force more efficiently.

Examples of plyometric movements include:

  • Jump squats

  • Box jumps

  • Lateral skater jumps

  • Bounding

  • Medicine ball slams

  • Clap push-ups

These exercises focus on explosive movement, coordination, and power rather than endurance.

Benefits of Plyometric Training

  1. Improves Power and Speed: Helps you accelerate faster, sprint harder, and jump higher.

  2. Enhances Agility: Great for sports that require quick direction changes (soccer, basketball, cycling off-road).

  3. Supports Bone and Joint Health: Weight-bearing, high-impact training strengthens bones and connective tissues when introduced progressively.

  4. Boosts Neuromuscular Control: Improves how your muscles, joints, and nervous system work together.

  5. Carries Over to Daily Life: Builds the ability to move quickly, catch yourself during a stumble, or climb stairs more efficiently.

How to Safely Incorporate Plyometrics

1. Start with the Basics

Before attempting advanced movements like box jumps, ensure you have a foundation of strength and stability. Exercises like squats, lunges, and deadlifts build the lower body strength needed for safe landing mechanics.

2. Prioritise Good Form

Landing softly is key. Think of landing “quietly” by bending your knees and hips to absorb impact. Poor form increases injury risk, especially for the knees and ankles.

3. Add Plyometrics Gradually

Begin with simple variations such as:

  • Depth Drops

  • Tall to Short

  • Bounding

Once your form and tolerance improve, progress to higher-intensity movements like box jumps, bounding, or explosive push-ups.

4. Schedule Plyometrics Early in the Workout

Plyometric training is neurologically demanding. To get the most benefit and reduce fatigue related injury risk, place these exercises after your warm-up but before heavy strength or endurance training.

5. Keep Volume Low, Focus on Quality

Plyometrics aren’t about long sets or high repetitions. Instead, focus on short bursts of 6–10 reps per set with adequate rest. For beginners, 2–3 sets of 2–3 exercises per session is plenty.

Example Plyometric Progression

Here’s a simple progression you can build into your weekly workouts:

Beginner:

  • Squat jumps – 2 sets of 8

  • Lateral hops (side to side) – 2 sets of 20 seconds

  • Medicine ball chest pass – 2 sets of 10

Intermediate:

  • Box jumps – 3 sets of 6

  • Skater jumps – 3 sets of 10 per side

  • Plyometric push-ups (knees if needed) – 3 sets of 6–8

Advanced:

  • Depth jumps – 3 sets of 5

  • Bounding (long jumps in succession) – 3 sets of 20m

  • Rotational medicine ball slams – 3 sets of 10

Who Should Be Careful with Plyometric Training?

While plyometrics are highly effective, they are high impact. Extra caution and professional supervision is recommended if you:

  • Are recovering from an injury

  • Have knee, hip, or ankle issues

  • Live with osteoarthritis or osteoporosis

  • Are new to exercise

In these cases, modifications like water-based plyometrics, low-impact variations, or closely monitored progressions can still offer benefits without unnecessary risk.

Plyometrics and Exercise Physiology

At JY Exercise Physiology, I use plyometric training to:

  • Rebuild strength after injury

  • Improve agility and speed for athletes

  • Enhance balance and coordination in older adults

  • Prepare clients for physically demanding work or sport

Every program is individualised and tracked through PhysiApp so progress is safe, measurable, and effective.


Start Plyometrics Now

Plyometric training is a powerful tool to boost athletic performance, improve everyday function, and build long-term resilience. The key is to start simple, master technique, and progress gradually.

If you’re unsure how to add plyometrics into your workouts or you want to use them as part of rehab or performance training, at JY Exercise Physiology I can design a safe, tailored plan for you.

Book a consultation today and learn how to train smarter, move faster, and stay injury-free.

Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.

Feel free to explore our other blogs to learn more and gain additional insights.

Call +61 421 967 711

Email jy.exercisephysiology@gmail.com

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BENEFITS OF CROSS TRAINING FOR CYCLISTS AND RUNNERS.