Movement & Exercise

Plyometric Progression

Plyometric progression is the systematic sequencing of jumping, bounding, and reactive exercises from lower to higher intensity, complexity, and loading over time. The concept exists because plyometrics range enormously in their demands: a two-legged squat jump from a stationary position imposes a fraction of the ground reaction force of a depth jump from a 60cm box followed by a maximal vertical leap. Applying high-intensity plyometric exercises to athletes who have not built the prerequisite strength and tissue tolerance is one of the most common causes of overuse injury in young and developing athletes.

The prerequisites

Before introducing significant plyometric volume, athletes should have an adequate strength base. A commonly cited minimum for lower body plyometric training is the ability to squat 1.5 times bodyweight, which indicates sufficient muscular and connective tissue capacity to absorb and redirect high-impact forces. Athletes who lack this base can still do introductory plyometric work, but volume should be conservative and intensity should remain low until the strength foundation is in place. Landing mechanics should also be assessed before loading: athletes who collapse into valgus on single-leg landings need mechanics work before adding external load to the pattern.

A practical progression framework

A general sequence moves from bilateral to unilateral, from low amplitude to high, from slow to fast ground contact, and from predictable to reactive. An introductory phase uses low box jumps, broad jumps, and skipping variations. A development phase introduces single-leg work, hurdle hops, and lateral bounding. An advanced phase adds depth jumps, repeated maximal effort jumps, and reactive drills. In-season plyometric programming reduces volume significantly while maintaining intensity to preserve the quality of the adaptation built in the offseason.

Plyometric Progression

The prerequisites

A practical progression framework

Related terms