plyometrics: The bridge between strength and power
Vertical jumps, single-leg jumps, lateral Jumps, power drops, depth push-ups - you name it.
Plyometric work refers to exercises that allow a muscle to produce maximum force in the shortest possible time by transitioning rapidly from the eccentric (lengthening) phase to the concentric (shortening) phase of movement.
When applied correctly, plyometric training can significantly enhance both force and power output. The “magic” lies in how the muscle temporarily stores elastic energy during an eccentric contraction and then releases it explosively in the concentric phase.
However, timing is everything. If the concentric phase doesn’t happen almost immediately after the eccentric load — or if the athlete spends too long in that transition — the stored energy dissipates, and the training effect is lost.
Although think about this: doing exercises that look plyometric doesn’t necessarily mean you’re training plyometrics. Because it’s not about what you do — it’s about how you do it.
You can call it a “vertical jump,” but if you land heavy, pause too long at the bottom, or lose that rapid transition, you’re no longer training the stretch-shortening cycle effectively. Actual plyometric work is fast, reactive, and precise.
A meaningful thing is never to see plyo work as an endpoint, but as a tool. Whether you’re sprinting, jumping, or changing direction, these drills teach your body to apply force more efficiently and explosively. They’re a bridge — helping you transfer the power you’ve built in the gym into movements that your sport demands.
Next time, you have plyometrics in your programme, consider these three things:
01. Frequency:
Leave 48–72 hours between plyometric sessions to ensure proper recovery and adaptation. This may vary depending on total training volume and competition schedule.
02. Recovery:
For maximal-effort exercises (like depth jumps), rest around 5 seconds between reps and 2–3 minutes between sets. These movements tap into the anaerobic system, and full recovery is essential to maintain quality.
03. Duration:
A phase of 6 to 12 weeks is typically meaningful for adaptation. Beyond that, programming should evolve toward more sport-specific work.
But bear in mind: the foundation of any effective plyometric program is strength.
If an athlete struggles with basic strength levels, the benefits of plyometric work will be minimal. In that case, it’s better to return to strength development before layering on jumps and throws that won’t produce meaningful gains.
Do you include plyos in your sessions?
Eddie
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Baechle, T. R., & Earit’s R. W. (2008). Essentials of Strength and Conditioning (3rd ed.). Human Kinetics.