12/03/2026
How to progress plyometrics.
Plyometrics aren’t just “jump training”.
They should usually progress through stages that build the ability to accept, produce and reuse force safely.
A simple framework:
1️⃣ Accept force
Landing mechanics, eccentric braking and tendon tolerance.
Examples: snap downs, step-off landings
Suggested exposure:
2–3 sets × 3–6 contacts
(~10–20 total contacts)
Focus: control the landing before progressing.
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2️⃣ Produce force
Developing jump power and concentric impulse.
Examples: squat jumps, broad jumps, box jumps
Suggested exposure:
3–4 sets × 3–5 contacts
(~10–20 total contacts)
Focus: maximal intent and clean mechanics.
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3️⃣ Rebound force
Introducing faster stretch–shortening cycle work.
Examples: pogos, hurdle hops, line hops
Suggested exposure:
2–3 sets × 8–12 contacts
(~20–35 total contacts)
Focus: quick ground contacts and stiffness.
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4️⃣ Repeat force
Applying elastic power repeatedly in sport.
Examples: bounds, reactive hops, cutting drills
Suggested exposure:
3–4 sets × 4–6 contacts
(~15–25 total contacts)
Focus: maintaining speed and control under higher intensity.
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The biggest mistake in plyometric training is progressing because the exercise looks easy, rather than because the athlete is ready.
Before moving to faster reactive work, athletes should typically demonstrate:
• good landing mechanics
• adequate strength for the task
• tolerance to repeated contacts
• pain and swelling settled (in rehab)
This progression is useful across ACL rehab, tendon rehab, runners and field sport athletes.
True plyometrics are earned.
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