The word plyometric comes from the Greek word “pleythyein”, which means to increase or increase. It is based on two Latin root words, plio, which means more, and metric, which means to measure.

The term was first used in 1975 by American track coach Fred Wilt. Plyometrics is best described as “explosive-reactive” power training that involves muscle contraction in response to stretching of those muscles. Since plyometrics also involve the central nervous system, the training is neuromuscular where there is a combination of an involuntary (neural) reflex and a muscle contraction.

Plyometric exercise is used to develop power, but should not be confused with other forms of power training. What distinguishes these exercises from other power training techniques is that they include a very fast loading phase in which the stretch reflex must invoke a powerful contraction and do it very quickly.

Examples of plyometrics exercises:

This list is by no means exclusive, as there are many more.

• Ankle jumps
• Energy jumps
• Lateral obstacle jumps
• Tuck jumps
• Single leg jumps
• Squat jumps
• Alternate leg diagonal jump
• Backward medicine ball throw
• Medicine ball strikes
• Bench jumps
• Plyo push-ups
• Side to side box shift
• Explosive push-ups
• Diagonal inverted spade throws
• Pulsing Reclining Sweaters

8 Considerations for Participating in Plyometric Workouts and Exercises

General health

Check with your doctor before starting a plyometric program. Plyometric exercise is an intensive form of training that includes explosive movement and is a high-impact exercise. Generally, many of the movements will be difficult for fitness beginners and those with lower levels of general conditioning. It is not recommended for people with joint problems or other medical conditions, such as heart conditions, where vigorous movements can cause damage.

Individualized program

In general, plyometric training should be individualized for the purposes intended by the participant. Each athlete or fitness fan will have different goals, needs, and concerns. For example, those who want to increase their intensity in HIIT workouts to build conditioning, endurance and burn body fat will need a different program than a basketball player who is training for the sport. For those in athletic training, all variables, including age, fitness level, sport being played, and medical history must be included to design a specific program for the individual.

Adequate heating and cooling

Proper warm-ups and cool-downs are of the utmost importance. The warm-up should consist of specific preparatory exercises, such as stretches that mimic the spreads performed in the main workout and general movements that increase your heart rate, such as jogging in place or jumping. A proper cool down will include flexibility stretches and a gradual return to a pre-exercise state.

A professional trainer

Injuries can easily occur because these are very intense movements that require proper form and a proper level of fitness. It is always best to seek the guidance of a professional fitness trainer who can establish an individualized routine and guide you through tactics, proper use, form, and mechanics.

Beginner Versus Advanced Movements

While there are several plyometric exercises for beginners, many are intended for athletes in a specific sport and those in excellent physical condition. Advanced movements should be reserved for those at advanced levels of fitness to avoid injury and get the best possible results from training efforts. Aggressive programs, intended for advanced level athletes, are recommended for those who can squat 1.5 times their body weight, providing the considerable strength base needed for more challenging programs.

Proper progression

Proper progression should be considered in any plyometric training program. This is another area in which a professional coach can be an invaluable asset in guiding the athlete to avoid injury and provide optimal results. Enthusiastic beginners often need an expert to master them and keep them focused on the tasks at hand.

Quality versus quantity

Quality over quantity is the hallmark of plyometric training where all exercises are performed with 95-100% effort.

Recovery and rest

Proper recovery both within a single workout and between workouts cannot be emphasized enough, as it is the leading cause of injuries in plyometric workouts. A proper balance should be established between stress and recovery with 1 to 3 minutes of rest between sets and 3 to 5 minutes between different exercises in a single training session.

Recovery between workouts can depend on different variables and training purposes, and again the experience of a trained specialist is more valuable.