- Plyometrics work on the principle of rapid stretching and shortening of muscles and tendons.
- They can help improve speed, coordination and reactive strength.
- In training, it’s important to choose appropriate variations according to experience and ability.
What is plyometrics?
Plyometric training makes use of the body’s natural ability—particularly that of the muscles and tendons—to rapidly stretch and then shorten. You can think of this ability as being like a spring: the faster and harder you compress it, the more energy it stores and the more powerfully it rebounds. Plyometric training is all about harnessing this “elastic” energy.
This ability is essential in many sports—from jumping in basketball, sprinting in athletics, to sharp, rapid changes of direction in football. However, plyometrics isn’t just for elite or competitive athletes. When properly guided, plyometric training can help improve reactive strength—the ability to respond quickly and powerfully to sudden changes in movement—enhance coordination, and even reduce the risk of injury.
In addition, plyometrics can inject new energy and enjoyment into a workout. Dynamic, explosive movements such as jumps or throws bring variety, intensity and a renewed sense of motivation to training sessions.
How does plyometrics work?
The foundation of plyometric training lies in what’s known as the stretch–shortening cycle (SSC)—the process of rapid muscle stretching followed by immediate shortening. This describes what happens when a muscle lengthens (the eccentric phase—for example, lowering into a squat before a jump), stores elastic energy and then shortens (the concentric phase—the jump itself) to release that energy.
As mentioned earlier, this mechanism works much like a spring: the quicker and more forcefully it’s compressed, the more energy it stores—and the stronger its rebound. The human body responds in the same way. For instance, if you perform a quick squat before jumping (a countermovement jump), you’ll likely achieve more height than if you jump from a static position. The difference lies in the effective use of the SSC.
Interestingly, for effective use of this spring system, the movement must be performed quickly. This speed is often determined by the contact time with the ground, which can be divided as follows:
- Fast SSC (up to 250 ms): typical for sprinting, where ground contact lasts only 80–100 ms.
- Slow SSC (over 250 ms): occurs, for example, in countermovement jumps, where contact time is usually 400–500 ms.
Both types have their place in training, and by targeted inclusion, we can develop specific movement abilities according to the sport or training goal.
How to include plyometrics in training
To begin with, it’s important to acknowledge one thing: true plyometric training—that is, training that relies on maximum speed of muscle stretching and shortening—is not suitable for everyone. For the stretch–shortening cycle (SSC) effect to be as powerful as possible, movements must be performed extremely quickly and explosively, with minimal delay between the stretching and shortening phases. This level of intensity can be limiting for beginners.
However, that doesn’t mean we should avoid jumps, throws, or other dynamic movements altogether. Quite the opposite. Even if an exercise isn’t technically “plyometric,” the body can still benefit from it. Such movements can help improve speed, coordination andrate of force development (RFD)—all of which contribute to better performance and resilience.
When incorporating plyometrics or similar exercises into a training plan, it’s essential to consider the intensity of each movement—because not all jumps are created equal. For example, light, rhythmic bouncing (such as ankle hops or pogo jumps) places far less stress on the body than drop jumps, where an athlete steps off a box and lands before immediately jumping again. The greater the impact energy, the higher the demands on the muscles, tendons and central nervous system.
When including plyometrics in your routine, keep the following in mind:
- Choose exercises appropriate to your level: Beginners should start with lighter variations of jumps and movements that don’t involve heavy impacts.
- Allow sufficient recovery: After more demanding plyometric sessions, rest for at least 48–72 hours before repeating similar exercises.
- Include at the beginning of your session: Perform these exercises at the start of training, when you’re fresh and able to produce maximum speed and power. Doing plyometrics while fatigued not only reduces their effectiveness but also increases the risk of injury.
Examples of plyometric exercises
Below are some examples of exercises that can be incorporated into training, divided into easier and more advanced variations.
Basic plyometrics:
A) Ankle hops (Pogo jumps): The aim of this exercise is to achieve the shortest possible ground contact time. Imagine it like jumping rope, but with each landing, you actively drive your ankles against the ground. This helps shorten the contact time and increases engagement in the stretch–shortening cycle (SSC).
B) Countermovement jumps: Here, the goal is to link one jump directly after another. Start from a standing position, drop quickly into a squat and jump upwards. Upon landing, immediately spring back into the next jump.
Advanced plyometrics:
A) Drop jumps: This exercise uses a raised platform or box. Stand on the edge and step off; as soon as you land on both feet, jump up again as quickly as possible. The higher the box, the greater the impact energy and the stronger the compression of muscles and tendons for the next jump, but this also increases the load on ligaments and joints.
B) Reactive medicine ball throws (lying chest pass): Lie on your back with your arms extended upwards. Have a partner drop a medicine ball into your hands; catch it, bring it briefly to your chest and then throw it away again as quickly and powerfully as possible.
Bottom line
Plyometric training is an essential component of many athletic programmes, designed to improve speed, jump height and explosive power—all abilities closely linked to the stretch–shortening cycle (SSC).
Executing these exercises correctly can be demanding, requiring both physical power to move swiftly between the eccentric (muscle‑lengthening) and concentric (muscle‑shortening) phases and precise coordination.
However, this shouldn’t deter anyone from incorporating similar movements into their routine. Even simpler forms of jumps, throws, or explosive drills can positively influence coordination, reactive ability and strength development. An important consideration, however, is selecting exercises that are appropriate for our experience and performance, along with adequate recovery time.
