Plyometrics
Movement & Exercise
Plyometrics are exercises that use the stretch-shortening cycle — a rapid pre-stretch of the muscle followed immediately by a powerful concentric contraction — to develop explosive power. Box jumps, depth drops, reactive bounds, and medicine ball throws are all plyometric exercises. The defining characteristic is the rapid transition from eccentric loading to concentric output: the shorter that transition (called ground contact time or amortization phase), the greater the reactive strength demand.
What Coaches Should Know
Plyometric training is highly effective for developing power and reactive strength, but it carries a higher injury risk than conventional strength training when progressed too aggressively. Volume prescription — foot contacts per session and per week — matters more than most coaches realize. Beginning programs should use low ground contact volumes (80–100 contacts per session) with maximal recovery between sessions before progressing to higher-intensity reactive work.
A meaningful strength base — typically 1.5x bodyweight squat for lower body plyometrics — is the practical prerequisite before adding high-intensity depth drops or reactive bounding. Athletes who lack the strength to absorb force safely under a plyometric load are accumulating injury risk, not developing power.
Also related to: RFD, Plyometric Box, Force Plate, Progressive Overload, GPP