If you’re looking to add some explosive power to your workouts, you’ve come to the right place. Plyometric training can be a game-changer for your workouts. This dynamic form of exercise, often called “jump training,” is all about high-energy, high-impact movements that target your muscles to exert maximum force in short bursts. It’s like giving your fast-twitch muscle fibers a wake-up call, pushing them to deliver quick, powerful movements that can help boost your speed, strength, and overall athleticism.
In this guide, I’ll cover the basics of lower-body plyometrics, explaining what it is and why it’s such a powerful training tool. Next, you’ll explore the key phases of the stretch-shortening cycle that make plyometrics so effective and highlight the unique benefits of this type of training. From improved power and speed to enhanced coordination and balance, you’ll learn why plyometrics is a must-have in any fitness regimen.
Once you’ve covered the basics, you’ll want to check out the example program to see how lower-body plyometric training can fit into your gym or home workouts. The biggest takeaway might be the essential do’s and don’ts for keeping your training safe and effective.
Get ready to jump in—literally—and discover how plyometrics can take your fitness to new heights.
Basics of Lower-Body Plyometrics
Plyometrics, often called “jump training,” is a type of exercise designed to increase power, speed, and strength. This dynamic form of training involves explosive movements that target your muscles to exert maximum force in short intervals of time, enhancing your power output (speed-strength). Think of it as a workout specifically for your fast-twitch muscle fibers responsible for quick, powerful movements. Let’s delve deeper into the foundations of plyometrics to understand how and why it works so effectively.
This is the loading phase where the muscle lengthens under tension. For example, when you crouch down before a jump, your muscles are in the eccentric phase.
Amortization Phase
This is the brief transition period between the eccentric and concentric phases. It’s crucial to keep this phase as short as possible to maximize power.
Concentric Phase
This is the explosion phase where the muscle shortens and generates force. This is the actual jump or burst of movement.
Plyometrics are unique because they train your muscles to exert maximum force in minimal time, which is essential for many athletic activities. Here are some key benefits:
Improved Power and Speed: By training your muscles to react quickly and forcefully, plyometrics enhance your explosive strength.
Enhanced Coordination and Balance: The rapid, dynamic movements in plyometrics improve neuromuscular coordination and balance.
Increased Efficiency: Plyometric exercises can increase the efficiency of the SSC, making your muscles more effective at utilizing stored energy.
Better Athletic Performance: Whether you’re a runner, basketball player, or involved in any sport requiring quick, powerful movements, plyometrics can give you an edge.
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Plyometric Exercises
Here are some fundamental plyometric exercises to get you started, categorized based on the direction of movement:
Vertical
Vertical Jump
Box Jump
Tuck Jump
Squat Jumps
Depth Drops
Depth Drop Hop
Depth Drop Jump
Split Squat Jump
Jumping Lunges
Horizontal
Broad Jump
Bounding
Power Skips for Distance
Lateral
Skater Jumps
Lateral Box Jump
Lateral Broad Jump
Vertical-Horizontal
Hurdle Hops
Power Skips for Height
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How to Program Lower-Body Plyometrics for the Gym and At-Home
Whether you’re hitting the gym or working out at home, programming plyometrics into your routine can be straightforward and highly effective.
Warmup
Start with a dynamic warm-up to prepare your muscles and joints. This can include high knees, leg swings, and light jogging.
Plyometric Prep
Perform 2-3 rounds of a Pogo series, prepping your muscles and joints for the plyometric workout. Pogo jumps refine the stretch-shortening cycle in the muscle-tendon units in your ankles, calves, and shins. They help build tolerance and efficiency by teaching you how to be quick and explosive off the ground.
Plyometric Routine Guidelines
Incorporate 2-3 plyometric exercises into your workout.
Perform each exercise for 3-5 sets of 2-5 repetitions.
Plyometrics can be followed by a strength or hypertrophy workout.
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Plyometric Training Programs
Dynamic Warmup
Light Jog: x 30 seconds
Forward Skip: x 15 seconds
Backward Skip: x 15 seconds
Lateral Shuffle: x 15 seconds in each direction
Leg Swings—front-to-back and side-to-side: x10 each
Quad Pull: x 10 each
Hamstring Sweep: x10 each
Reverse Lunge with Rotation: x 5 each
Activation
Glute Bridge: x 10 reps each
Split Squat: x 5 reps each
Plank with Shoulder Taps: x 10 reps each
Plyometric Prep
Pogo series: Complete each movement for 10 contacts (reps) and rest 30 seconds in between
Vertical pogo
Lateral line hop pogo
In-and-Out pogo
Staggered stance pogo
Plyometric Routine with Strength Training
Directions: Perform each plyo move as a circuit (sets, reps, rest below). For strength training, perform each series (A1, A2 then B1, B2, B3) as supersets and trisets. Rest 90 seconds between sets.
Plyometric Exercise 1: Box Jump, 3 sets of 3 reps (Rest 2 min. between sets)
Plyometric Exercise 2: Broad Jump, 3 sets of 3 reps (Rest 2 min. between sets)
Plyometric Exercise 3: Skater Jump, 3 sets of 3 reps per side (Rest 2 min. between sets)
A1. Back Squat: 3 sets of 5 reps
A2. Weighted Pushups: 3 sets of 8-12 reps
B1. Single-Arm Dumbbell Row: 2 sets of 12-15 reps
B2. Dumbbell Hip Thrust: 2 sets of 8-12 reps
B3. Weighted Side Plank Hold: 2 sets of 30 seconds
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At-Home Plyometric Routine with Strength Training
Directions: Perform each plyo move as a circuit (sets, reps, rest below). For strength training, perform each series (A1, A2 then B1, B2, B3) as supersets and trisets. Rest 90 seconds between sets.
Plyometric Exercise 1: Box Jumps 3 sets of 3 reps (Rest 2:00 between sets)
Plyometric Exercise 2: Broad Jump 3 sets for 3 reps (Rest 2:00 between sets)
Plyometric Exercise 3: Skater Jumps 3 sets of 3 reps per side (Rest 2:00 between sets)
A1. Bodyweight Forward Lunge: 3 sets of 8-12 reps each
A2. Close-Grip Push-Up: 3 sets of AMAP (As Many As Possible)
B1. Single-Leg Glute Bridge: 2 sets of 8-12 reps each
B2. Renegade Row: 3 sets of 8-12 reps each
B3. Leg Lowerings 3 sets of 10-15 reps
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Do’s and Don’ts of Plyometric Training
Ready to jump into plyometrics? Before you start bouncing around like a pro, let’s cover some essential do’s and don’ts to keep you safe and maximize your results. Follow these tips to ensure your plyometric training is both effective and injury-free!
Valid Methods of Plyometric Training
Warm up Properly: Always start with a dynamic warm-up to prepare your body.
Focus on Form: Proper form is crucial to avoid injury. Land softly and control your movements.
Perform Plyometrics First: Do plyometric exercises when your muscles are fresh at the beginning of your workout to maximize power and execution. Speed and power are built on intent and the rate of force development.
Start Slow: Begin with basic exercises and gradually increase intensity as you become more comfortable.
Incorporate Rest: Due to the demands of maximal speed and intent, give your body adequate time to recover between sets and workouts, ideally 2-3 minutes of rest between sets.
Listen to Your Body: Pay attention to how your body feels and adjust the intensity as needed.
Common Mistakes To Avoid in Your Plyometric Workouts
While plyometrics can be highly beneficial, beginners should avoid certain practices and exercises.
Excessively High Jumps
Performing high jumps—like 48-inch box jumps—can be impressive, but for most of us is completely unnecessary, especially for beginners. First, focus on mastering lower jumps and proper technique. The key is speed and intent. Those two factors will do more for your progress than learning how to pull your knees to your chest to land on a high box—don’t allow Instagram to fool you.
Poor Landing Technique
Avoid landing with stiff, straight legs or improper alignment. This can lead to knee and joint injuries. Always aim for a soft, controlled, balanced landing. If your landing mechanics seem off, incorporate a few low box depth drops.
Overtraining
Plyometric training is demanding on your muscles and joints. To allow your body to recover, avoid doing plyometric exercises every day. Aim for 2-3 times a week.
Lack of Progression
Starting with advanced plyometric exercises can lead to injury. Progress gradually, starting with simpler exercises and increasing intensity over time.
Neglecting Strength Training
Plyometrics should complement your strength training routine, not replace it. Ensure you have a balanced workout regimen that includes both.
Other Plyometric Training Considerations
Do Not Skip the Warmup: Jumping into plyometrics without warming up can lead to injuries.
Don’t Overdo It: Plyometrics can be intense. Avoid doing too much too soon.
Don’t Ignore Pain: Stop immediately if you feel pain (not to be confused with normal workout discomfort).
Do not Neglect Recovery: Plyometrics can be taxing. Ensure you have enough rest and recovery time.
Don’t Compare Yourself to Others: Focus on your progress and avoid comparing your abilities to others.
