Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Plyometrics are explosive exercises (box jumps, depth jumps, bounding, clap push-ups) that exploit the stretch-shortening cycle — a rapid eccentric (lengthening) contraction immediately followed by a powerful concentric (shortening) contraction, storing and releasing elastic energy. Plyometric training develops explosive power, rate of force development and reactive strength essential for sprinting, jumping and change of direction. Because of high impact forces, plyometrics require a strength base and careful progression. They are a staple of athletic development in team sports, track and field, and any power-based discipline.
- Explosive jump-based training
- Uses stretch-shortening cycle (elastic energy)
- Develops power and rate of force development
- Requires strength base + careful progression
In practice
Plyometric exercises (box jumps, depth jumps, bounding) train the stretch-shortening cycle — the muscle's ability to rapidly switch from an eccentric stretch to an explosive concentric contraction — which is directly relevant to almost every sprinting, jumping and change-of-direction action in sport, making plyometrics a staple of athletic power development despite the significant joint stress they place on the body.
FAQ
Are plyometrics safe for beginners?
Plyometric training places significant stress on joints and connective tissue, so most coaches recommend building a solid strength foundation first and introducing lower-intensity plyometric variations gradually before progressing to more demanding exercises.
How often should plyometric training be done?
Due to the high neuromuscular and joint demand, most programmes limit dedicated plyometric sessions to 2-3 times per week, with adequate recovery between sessions to avoid overuse injury.