Plyometric training
Also known as: plyometrics, jump training
Plyometric training uses rapid, powerful movements — jumps, hops, bounds, and throws — in which a muscle is quickly stretched and then immediately shortened. The goal is to increase the rate of force development and improve explosive power.
Plyometric training exploits the stretch-shortening cycle, a three-phase sequence the neuromuscular system uses to produce force quickly. In the eccentric phase the muscle-tendon unit is rapidly stretched and stores elastic energy while stretch receptors fire; the amortization phase is the brief transition between stretching and shortening; the concentric phase releases that stored energy in a powerful contraction. A short amortization phase is what makes the drill plyometric — if the pause is long, the elastic energy dissipates as heat and the stretch reflex is lost.
Drills are classified by intensity and are usually organized from lower to higher joint stress: jumps in place and standing jumps, then multiple hops and bounds, then box drills and depth jumps, with upper-body medicine ball throws on a parallel scale. Volume for lower-body work is counted in foot contacts per session — roughly 80 to 100 for beginners, about 100 to 120 for intermediate athletes, and about 120 to 140 for advanced athletes — and intensity rises as the drill moves from two legs to one leg and as drop height increases.
Programming matters more here than in most training modes because ground reaction forces are high. Plyometrics are typically performed 1 to 3 times per week on non-consecutive days, with 48 to 72 hours of recovery between sessions, on a surface with some shock absorption. Athletes should have an adequate strength base and sound landing mechanics before progressing to depth jumps, and plyometric work is placed early in a session when the nervous system is fresh — not after fatiguing conditioning. Because plyometrics and heavy resistance training both stress the same tissues, their placement in the training week is coordinated.
The NSCA Certified Strength and Conditioning Specialist (CSCS) exam tests this material in detail: identifying the phases of the stretch-shortening cycle, ranking drills by intensity, prescribing foot-contact volume by training status, and applying recovery, surface, and prerequisite-strength guidelines.
Key takeaways
- Plyometric training develops explosive power by using the stretch-shortening cycle: eccentric stretch, brief amortization, powerful concentric contraction.
- A short amortization phase is essential — a long pause wastes the stored elastic energy and the stretch reflex.
- Lower-body volume is measured in foot contacts per session and progresses with the athlete's training status.
- Sessions are typically 1 to 3 per week on non-consecutive days with 48 to 72 hours of recovery.
- The CSCS exam tests plyometric drill classification, program design, and safety prerequisites.