Plyometric training uses the stretch-shortening cycle of the muscle and tendon. These are quick, fast exercises using a short stretch of the muscle followed by a strong contraction. This stretch-shortening cycle enhances the ability of the muscle-tendon unit to produce maximal force in the shortest amount of time. Plyometrics also involve short ground contact, meaning you’re only in contact with the ground briefly before the muscle contraction and elevation occur. In comparison, a standard jump involves a longer time in contact with the ground, relying more on rebound, muscle strength and inertia to get you into the air.
The fast stretch and contraction of plyometrics helps build explosive power and strength, making muscles more resilient to sudden impact and changes of speed and direction. True plyometrics rely mainly on tendon stretch and shortening, helping to strengthen tendons and prevent injuries such as patellar tendinopathy. Multiple studies have demonstrated the effectiveness of plyometric training in decreasing the incidence of ACL tears in sporting teams.
Plyometrics bridge the gap between speed and strength.
Who Should Do Plyometrics?
Plyometric exercise is great for runners, and for any sport requiring running, jumping and quick changes of speed and direction, including basketball, volleyball, and track and field.
If you’re a runner, plyometrics can help improve your running efficiency. Research comparing plyometric and resistance training in recreational runners found that plyometric training improved running economy and 5km performance, making it a genuinely useful addition to a runner’s programme, not just a strength-and-power tool. Using the tendon stretch-shortening cycle relies less on full muscle contraction, helping you run faster and for longer distances. Plyometrics are a great addition to a runner’s warm-up or gym routine to help prevent injury.
Plyometrics can also be done for the upper body, helping with ball sports and preventing upper limb tendon injuries.
Plyometrics aren’t just for athletes. They can help improve balance and agility, and can also help increase or maintain bone density.
How Can I Include Plyometrics in My Training Programme?
Some foundational level of strength is required before starting plyometric training, along with the coordination and skill needed to maintain good form and prevent injury. Be cautious when you’re new to plyometrics, and increase gradually.
Start small, with just a few plyos (ground contacts), and build from there. Speed is the key element of plyometric training, so starting with too many repetitions performed too slowly won’t be effective. Begin with one or two exercises, focusing on the speed of the movement.
Because plyometrics demand significant energy and coordination, they’re best done early in a workout. Pogos can be included as part of a run warm-up, or done between your warm-up and strength training.
Plyos to Try
Double leg pogos — watch how to perform double leg pogos
Single leg pogos — watch how to perform single leg pogos
- Lateral hops
- Linear hops
- Skipping or jump rope
- Side-step jumps
Explosive push-ups — watch how to perform explosive push-ups
- Ball catches
As plyometric exercises place a high demand on the body, be sure to include recovery time between sessions. Aim for two to three days between plyometric training sessions to allow tendon recovery and reduce the risk of overuse injury.
Once you’ve mastered the basics, you can increase difficulty in several ways: increasing repetitions, increasing range of movement (jumping higher, over hurdles, or a longer distance), or adding load, such as a medicine ball. Moving from double-leg to single-leg variations increases difficulty dramatically. Whenever you increase load in these ways, cut back repetitions and duration to allow your body to adapt to the new challenge.
How BeFit Can Help
If you’d like guidance on how to include plyometrics in your training programme, our Sports Physiotherapy team can assess your needs and help you build a programme around your goals. A running assessment can also help identify whether plyometrics are the right fit for your training, and our Strength and Conditioning programme can help build the foundational strength needed before progressing into plyometric work.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Australian Physiotherapy Association. Plyometric Training to Prevent ACL Injury. 2022. australian.physio/inmotion/plyometric-training-prevent-acl-injury
Eihara Y, Takao K, Sugiyama T, Maeo S, Kanehisa H, Isaka T. The Effects of Plyometric Versus Resistance Training on Running Economy and 5-km Running Time in Middle-Aged Recreational Runners. Eur J Sport Sci. 2024;24:1820-1829.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
