Plyometric Training: Higher Quality > Quantity

Plyometric training is an important modality meant to increase power production (strength + speed) through exercises like jumps, hops, skips, bounds, and throws.

For most populations, some form of power training is key for enhancing the recruitment rate of muscle fibers and generating force efficiently. Plyometric training can improve your ability to generate maximum force in as little time as possible and is a great way to prime the body before your workout.

However, plyometrics are often confused as a form of cardio, jumping and throwing as high and far as possible for an extended period of time. You may feel fatigued and accomplished, but in reality, high volume plyometrics just leads to poor form, potential injury or burnout, and does very little for improving your performance. Adaptations from plyometrics will typically be seen with higher quality effort — not from higher volume.

Utilize them after a dynamic warm-up as part of your warm-up routine to prime and stimulate your central nervous system. Lower the reps (5–10), transfer that energy from the ground through the core, and absorb the force on the landing. Take plenty of rest between sets.

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