Plyometrics
Plyometrics are explosive jumping, bounding, and throwing exercises that use a rapid stretch-then-shorten muscle action to develop power.
Definition
Plyometrics are exercises built around the stretch-shortening cycle: a muscle is rapidly lengthened under load (the eccentric phase) and then immediately contracts (the concentric phase), storing and releasing elastic energy to produce a fast, forceful movement. Common examples include box jumps, depth jumps, bounding, and medicine-ball throws. The emphasis is on the speed and quality of each effort rather than on accumulating many repetitions.
Because plyometric training targets rate of force development, it is widely used in sports that demand jumping, sprinting, and quick changes of direction. Sessions are usually kept short with full recovery between efforts so each repetition stays explosive. Progression is managed carefully, moving from low-intensity hops toward high-intensity depth jumps as competence develops.
Where you’ll hear “plyometrics”
Sports that use this term:
Basketball
A fast, dynamic team sport of running, jumping and quick decisions on court.
Volleyball
A non-contact team sport of rallies, jumps and teamwork — indoors or on the beach.
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Football
The world’s most popular team sport — endless running, teamwork and community in one game.
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Training methods
- PlyometricsPlyometrics are jumping and bounding drills that train muscles to produce force quickly, developing power and springiness through explosive movement.
- Hypertrophy TrainingHypertrophy training is resistance work structured to encourage muscle growth, typically using moderate repetitions and a steady, controlled tempo.
- Tempo TrainingTempo training holds a firm, controlled 'comfortably hard' pace for a sustained stretch, teaching the body to sustain effort without tipping into a sprint.
- Mobility TrainingMobility training works on moving your joints actively through their full range, combining control and flexibility so movement feels free and easy.
Physical qualities
- PowerProducing force quickly — strength expressed at speed, as in a jump or a sprint start.
- BalanceKeeping your body stable and controlled, whether still or moving.
- AgilityChanging direction quickly and under control while staying balanced.
- MobilityUsing a joint’s range of movement actively, with control and strength throughout.
- Muscular enduranceThe ability of a muscle group to keep working for many repetitions without tiring.
Sports science
- Energy systemsHow the body supplies energy for movement — the different pathways that power everything from an explosive jump to a long, steady run.
- Force and powerThe difference between how much force the body can produce and how quickly it can produce it — the mechanics behind strength and explosiveness.
- ReversibilityThe idea that fitness gained from training tends to fade when training stops — often summarised as 'use it or lose it'.
Movement patterns
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
- RotationRotating the trunk to generate and transfer power through the body's kinetic chain, plus anti-rotation — resisting unwanted twist to keep the trunk stable.
- BoundAn exaggerated, horizontal springing stride that transfers from one leg to the opposite leg with a long flight phase, amplifying the mechanics of running.
- HopA single-leg spring that takes off from and lands on the same leg, using the stretch-shortening cycle to project the body vertically or horizontally.
Exercises
- Jumping jackA rhythmic cardio move where you jump the feet out and swing the arms overhead, then back in.
- Jump squatAn explosive squat variation where you spring off the floor at the top of the movement.
- BurpeeA full-body exercise combining a squat, a plank, and a jump in one flowing movement.
- Jump ropeA cardio exercise where you swing a rope under your feet and jump over it in a steady rhythm.
Goals
- DisciplineBuild consistency, focus and self-discipline through the routines that sport and training encourage.
- Build muscleChallenge your muscles with regular resistance training and steady recovery to build strength over time.
- Improve balanceTrain steadiness and control at any age with simple, progressive balance practice done safely.
- Improve mobilityMove your joints more freely and comfortably through their natural range with regular, gentle practice.