{"id":13776,"date":"2025-10-27T12:10:44","date_gmt":"2025-10-27T12:10:44","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=13776"},"modified":"2025-10-27T12:11:21","modified_gmt":"2025-10-27T12:11:21","slug":"the-what-how-and-why-of-plyometric-training","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/the-what-how-and-why-of-plyometric-training\/","title":{"rendered":"The what, how and why of plyometric training"},"content":{"rendered":"

Thomas Stringwell <\/strong>explains the demands, prerequisites and mechanisms of plyometric training.<\/h2>\n

Plyometric training is a form of explosive training involving the performance of repeated jumps with the aim of increasing power output1<\/sup>. Plyometric training has been shown to increase vertical jump performance both in the long term and acutely2,3<\/sup>. Likewise, plyometric training can have a positive training effect on sprint performance and change of direction performance4-7<\/sup>.<\/p>\n

However, plyometric training isn\u2019t only useful at improving the performance of powerful actions; plyometric training has been shown to improve running economy within endurance runners, allowing athletes to perform a greater amount of mechanical work (e.g., greater stride length, quicker running cadence) while costing less chemical energy by utilising the rapid storage and recoil of kinetic energy within the musculotendinous unit8,9<\/sup>.<\/p>\n

Such positive musculotendinous adaptations allow the mechanical demands of locomotion to be distributed within the musculotendinous unit, reducing the mechanical load experienced on the skeletal structures and, therefore, making plyometrics a key component to successful lower-body injury rehab programmes10<\/sup>.<\/p>\n

It is evident that plyometric training and its power-enhancing, musculotendon stiffness training effects are beneficial for any individual who partakes in activities involving running, jumping, changing direction and running over long distances. The need for plyometric training isn\u2019t only specific to traditional sports but also other popular activities such as Hyrox, CrossFit and any other form of recreational activity that involves locomotion. However, the biomechanical demands of plyometric training are significant, with individuals experiencing ground reaction forces many multiples of bodyweight.<\/p>\n

It is therefore vital that coaches have a greater understanding of the demands of plyometric training and how to safely programme and periodise plyometrics, allowing individuals to reap the rewards of such effective power-based training.<\/p>\n

Yuri Verkhoshansky \u2013 The founding father of plyometric training<\/strong><\/h4>\n

The best way to truly understand a training method is to understand its origin and learn directly from the pioneers who formulated the training approaches we take for granted today. The founding father of plyometric training was Yuri Verkhoshansky (1928-2010), the head sport scientist (before the subject as we know it really existed) across the Soviet Union11<\/sup>.<\/p>\n

Verkhoshansky had the foresight to replicate the biomechanical demands experienced by track and field jump-based athletes by having athletes land onto a force plate from various heights,\u00a0 identifying the types of jumps that replicate the kinetic demands of high jump, long jump and triple jump performance, which can reach an astonishing seven to 12 times\u2019 bodyweight in force12<\/sup>.<\/p>\n

Starting from this premise, Verkhoshansky developed the originally named \u2018pilometric training\u2019 or \u2018shock training\u2019 methodology that not only prepared athletes for such high biomechanical demands, but rather, improved an athlete\u2019s ability to rapidly store and recoil kinetic energy. This transfer of kinetic energy occurring during ground contact, also known as the amortisation phase, involves a rapid eccentric to concentric muscle action and a spring-like action within the musculotendinous unit, collectively known as the stretch-shortening cycle (SSC)13<\/sup>. Therefore, when programming plyometrics, we are aiming to improve an individual\u2019s SSC capabilities.<\/p>\n

“The high kinetic demands of plyometric training require individuals to possess significant levels of existing overall strength.”<\/em><\/p><\/blockquote>\n

The underpinning mechanisms of plyometric training<\/strong><\/h4>\n

When performing plyometrics, a high magnitude of ground reaction force is transmitted throughout the body, with the feet being the first point of contact14,15<\/sup>. Therefore, the ability to store and recoil energy within the plantar flexors and Achilles tendon musculotendinous unit is vital when performing high-demanding plyometrics16<\/sup>. During such ground contacts, the plantar flexors undergo a quasi-isometric-eccentric contraction, initially contracting isometrically, before being partially lengthened eccentrically, meaning the plantar flexors can contract with a high amount of force in relation to Hill\u2019s force-velocity curve17-18<\/sup>.<\/p>\n

Simultaneously, the Achilles tendon undergoes a lengthening-shortening deformation effect, utilising the tendon\u2019s elastic properties to store and recoil kinetic energy. This section of the musculotendinous unit is known as the series elastic component (SEC) and is one of the key components of the SSC19<\/sup>.<\/p>\n

Additionally, the muscle spindle and its stretch reflex mechanism also contributes towards the SSC when performing plyometrics20<\/sup>. Upon landing, the muscle undergoes a rapid eccentric contraction, resulting in the muscle spindle (one of the muscle proprioceptors) initiating a stretch reflex as a protective mechanism. The stretch reflex causes the muscle to contract concentrically, preventing the eccentrically lengthened muscle from being damaged. The greater and quicker the muscle lengthening, the more powerful the reactive concentric contraction.<\/p>\n

It is therefore the combination of the SEC and stretch reflex that is the driver of the SSC when performing plyometrics and, with a progressive plyometric training programme, such SSC capabilities can be enhanced21<\/sup>. However, before embarking on such plyometric training, coaches need to have a clear understanding of how to programme and progress plyometrics, as well as the prerequisites that need to be met before performing demanding plyometric training.<\/p>\n

“Regardless of an individual\u2019s previous strength training and sporting history, plyometric training should be progressed within a suitable periodised manner.”\u00a0<\/em><\/p><\/blockquote>\n

Plyometric prerequisites<\/strong><\/h4>\n

The high kinetic demands of plyometric training require individuals to possess significant levels of existing overall strength, ensuring the musculotendinous unit is capable of dealing with the high forces being experienced22<\/sup>. Indeed, Verkhoshansky was previously quoted as suggesting athletes shouldn\u2019t undergo a high demanding plyometric training intervention until they were capable of squatting double their bodyweight11<\/sup>. However, such strength prerequisites would obviously exclude many individuals from partaking in plyometric training, especially among general populations.<\/p>\n

So, how strong is strong enough? Individuals should have developed a good degree of lower-body strength training experience or have developed a significant level of existing musculotendon stiffness over a long time period by partaking in a sport that is very plyometric in nature, such as gymnastics or track and field (arguably the best start to any athletic career)23<\/sup>.<\/p>\n

Furthermore, coaches must ensure participants can demonstrate correct landing mechanics, with no knee valgus, collapse of the torso, hyper pronation of the feet or any other poor ankle mechanics, before embarking on a plyometric training programme. Regardless of an individual\u2019s previous strength training and sporting history, plyometric training should be progressed within a suitable periodised manner.<\/p>\n

 <\/p>\n

\"Thomas<\/p>\n

Programming plyometric training <\/strong><\/h4>\n

Before programming plyometric training, coaches need to be aware of the different classifications of plyometrics and their varying biomechanical demands. Plyometrics can be categorised into three different types (Table 1), with concentric dominant jumps being the starting place, ensuring athletes can land before performing repeat jumps, and tendon compliance and tendon stiffness-based jumps being more advanced and more biomechanically demanding.<\/p>\n

Table 1: Describing the differences between concentric dominant, tendon compliant and tendon stiffness-based plyometrics<\/strong><\/h5>\n\n\n\n\n
Concentric dominant<\/strong><\/td>\nTendon compliance <\/strong><\/td>\nTendon stiffness <\/strong><\/td>\n<\/tr>\n
Ballistic-type jumps without a prior landing from a previous jump (e.g., single broad jumps and CMJs).<\/td>\nRepeat jumps where the ankle, knee and hip are allowed to flex or displace upon landing (e.g., depth jumps). Also known as long SSC due to the longer ground contact time.<\/td>\nRepeat jumps where the ankle, knee and hip land in a flexed position but do not continue to flex upon landing (e.g., drop jumps). Also known as short SCC due to the fast ground contact time.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Plyometrics can also be categorised by their direction of movement, such as horizontal and vertical propulsion-based plyometrics, multi-directional-based plyometrics and upper-body-based plyometrics22<\/sup>. Within each of these movement categories, plyometrics should be progressed on their level of difficulty (e.g., bilateral to unilateral), plyometric type (e.g., concentric dominant, tendon compliance and tendon stiffness) and kinetic demands (e.g., greater drop height) (see Table 2).<\/p>\n

Table 2: Describing a suggested progressive order for horizontal- and vertical-based plyometric training<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n
Horizontal propulsion-based plyometrics<\/strong><\/td>\nVertical propulsion-based plyometrics<\/strong><\/td>\n<\/tr>\n
Broad Jumps<\/td>\nCounter Movement Jumps<\/td>\n<\/tr>\n
Repeat Broad Jumps<\/td>\nRepeat Counter Movement Jumps<\/td>\n<\/tr>\n
Skip for Height<\/td>\nTuck Jumps<\/td>\n<\/tr>\n
Skip for Distance<\/td>\nRepeat Tuck Jumps<\/td>\n<\/tr>\n
Straight Leg Bounds<\/td>\nDepth Jumps<\/td>\n<\/tr>\n
Sprint Bounds<\/td>\nDrop Jumps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

With regards to plyometric training volume, plyometrics should be programmed with explosive performance in mind (e.g., sets of three to five reps) and not performed under fatigue, allowing for the neuromuscular system to be fully recovered and creatine phosphate stores to be replenished between sets.<\/p>\n

Plyometric training load can also be quantified based on the number of ground contacts performed per session (e.g., 5×5 of broad jumps equals 25 ground contacts), with previous research suggesting that high-intensity plyometric training involving 50 ground contacts per session, for two to three sessions per week, has the greatest effect on vertical jump performance22<\/sup>. However, such training volume is advanced and would certainly need to be progressed towards following a progressive periodised programme.<\/p>\n

Regarding exercise order, plyometrics should always be programmed towards the start of a performance programme, due to its neuromuscular demand, and not performed under fatigue. Plyometrics can also be included at the end of a RAMP warm-up, providing a potentiating effect when preparing an individual for explosive-based activities (e.g., before a Hyrox event)25<\/sup>.<\/p>\n

Key takeaways <\/strong><\/h4>\n

Plyometric training is a very effective training method for increasing power and an individual\u2019s ability to rapidly store and recoil kinetic energy. However, before embarking on a plyometric training programme, individuals should have a base level of lower-body strength and good landing mechanics. Plyometrics should be progressed over the long term, from concentric dominant to more advanced tendon compliance and tendon stiffness-based plyometrics, with a gradual increase in the number of ground contacts performed per session. Finally, plyometrics should be performed explosively and not under fatigue within a power-based rep range.<\/p>\n

Discover more of Thomas Stringwell’s expertise in this article on strength and endurance running on the FitPro blog<\/a>.<\/p>\n

References<\/strong><\/p>\n

    \n
  1. Wang X, Lv C, Qin X, Ji S, Dong D (2023), Effectiveness of plyometric training vs complex training on the explosive power of lower limbs, Frontiers in Physiology<\/em>, 18(13), p.1061110<\/a><\/li>\n
  2. Stojanovic E, Ristic V, McMaster DT, Milanovic Z (2017), Effect of plyometric training on vertical jump performance in female athletes A systematic review and meta-analysis, Sports Medicine<\/em>, 47(5), pp.975\u2013986<\/li>\n
  3. Tobin DP, Delahunt E (2014), The acute effect of a plyometric stimulus on jump performance in professional rugby players, Journal of Strength and Conditioning Research<\/em>, 28(2), pp.367\u2013372<\/li>\n
  4. de Villarreal ES, Requena B, Cronin JB (2012), The effects of plyometric training on sprint performance A meta-analysis, Journal of Strength and Conditioning Research<\/em>, 26(2), pp.575\u2013584<\/li>\n
  5. Ramirez-Campillo R, Castillo D, Raya-Gonzalez J, Moran J, de Villarreal ES, Lloyd RS (2020), Effects of plyometric jump training on jump and sprint performance in young male soccer players A systematic review and meta-analysis, Sports Medicine<\/em>, 50(12), pp.2125\u20132143<\/li>\n
  6. R\u00e6derg\u00e5rd HG, Falch HN, Tillaar RV (2020), Effects of strength vs plyometric training on change of direction performance in experienced soccer players, Sports<\/em>, 8(11), p.144<\/li>\n
  7. Asadi A, Arazi H, Young WB, de Villarreal ES (2016), The effects of plyometric training on change-of-direction ability A meta-analysis, International Journal of Sports Physiology and Performance<\/em>, 11(5), pp.563\u2013573<\/li>\n
  8. Turner AM, Owings M, Schwane JA (2003), Improvement in running economy after 6 weeks of plyometric training, Journal of Strength and Conditioning Research<\/em>, 17(1), pp.60\u201367<\/li>\n
  9. Barnes KR, Kilding AE (2015), Strategies to improve running economy, Sports Medicine<\/em>, 45(1), pp.37\u201356<\/li>\n
  10. Buckthorpe M, Della Villa F (2021), Recommendations for plyometric training after ACL reconstruction \u2013 A clinical commentary, International Journal of Sports Physical Therapy<\/em>, 16(3), pp.879\u2013892<\/li>\n
  11. Verkhoshansky Y, Verkhoshansky N (2011), Special strength training Manual for coaches<\/em>, Rome: Verkhoshansky SSTM<\/li>\n
  12. Ramey MR, Williams KR (1985), Ground reaction forces in the triple jump, Journal of Applied Biomechanics<\/em>, 1(3), pp.233\u2013239<\/li>\n
  13. Verkhoshansky Y, Siff MC (2009), Supertraining<\/em>, Rome: Verkhoshansky SSTM<\/li>\n
  14. Kossow AJ, Ebben WP (2018), Kinetic analysis of horizontal plyometric exercise intensity, Journal of Strength and Conditioning Research<\/em>, 32(5), pp.1222\u20131229<\/li>\n
  15. Sugisaki N, Okada J, Kanehisa H (2013), Intensity-level assessment of lower body plyometric exercises based on mechanical output of lower limb joints, Journal of Sports Sciences<\/em>, 31(8), pp.894\u2013906<\/li>\n
  16. Clarke R, Hughes J, Aspe R, Sargent D, Mundy P (2018), Plyometric technical models biomechanical principles, UK Strength and Conditioning Association<\/em>, 1, pp.13\u201320<\/li>\n
  17. Ciullo JV, Zarins B (1983), Biomechanics of the musculotendinous unit Relation to athletic performance and injury, Clinics in Sports Medicine<\/em>, 2(1), pp.71\u201386<\/li>\n
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  19. Foure A, Nordez A, McNair P, Cornu C (2011), Effects of plyometric training on both active and passive parts of the plantarflexors series elastic component stiffness of muscle\u2013tendon complex, European Journal of Applied Physiology<\/em>, 111(3), pp.539\u2013548<\/li>\n
  20. Flanagan E (2009), Understanding and optimising plyometric training, In: ISBS-Conference Proceedings Archive<\/em>, 30 August 2009<\/li>\n
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  23. Secomb JL, Nimphius S, Farley OR, Lundgren L, Tran TT, Sheppard JM (2016), Lower-body muscle structure and jump performance of stronger and weaker surfing athletes, International Journal of Sports Physiology and Performance<\/em>, 11(5), pp.652\u2013657<\/li>\n
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