If you are a current or former athlete, chances are you performed plyometric exercises during your training. Plyometrics are used in sport to increase strength and explosiveness. Plyometrics are performed by the muscle rapidly stretching (eccentric muscle action) followed by a concentric, shortening action of the same muscle. The stored elastic energy in the muscle allows the muscle to produce rapid force during the actions.

When plyometric training is properly incorporated into a training program, it has been shown to improve vertical jump performance, agility, muscular power, acceleration and overall proprioception. They key words in that sentence are “properly incorporated.”

Athletes typically perform plyometrics two to four times a week, allowing the body to rest at least 48 hours between sessions. The frequency of plyometric training will vary between sports and also between seasons. When you compare football and track and field, the frequency of training sessions will vary. During the off-season it is common for football players to have 2-3 sessions a week, while track and field athletes may have 3-4 sessions a week. During the season the frequency of plyometric training drops to 1-2 sessions for football players and 2-3 for track athletes. Making sure athletes are performing the proper intensity of frequency of plyometric training is important for preventing injury and maximizing performance.

A common question regarding plyometric training is, “Who can benefit from plyometric training?” All athletes can benefit from some form of plyometric training. Like stated earlier, the mode, frequency and intensity will vary based on the sport. While track and athletes might focus more on lower body plyometrics, lineman might perform more upper body plyometrics to help benefit them when guarding an opponent.

There is no set age that is the “proper age” for beginning plyometric training, but there are factors to be cautious of when having athletes perform plyometric exercises. Prepubescent and adolescent children can experience enhanced neuromuscular control which can improve performance in sports. However, because the growth plates in prepubescent children are open, exercises such as depth jumps and other high-intensity lower body plyometrics are labeled contraindications.

When designing plyometric programs for children they should be focused on developing neuromuscular control and should gradually progress from simple to more complex drills. There should be an emphasis placed on proper body mechanics and developing speed of the movement. Athletes must be able to master the essential of basic movements before progressing into more complex movements.

Plyometrics are an important part of sport’s training and can help an athlete to develop their skills. Plyometric training should be considered carefully before being inserted into a program. Coaches and fitness professionals should closely watch athletes while performing athletes to ensure they are performing exercises correctly.