Sports Science
Boosting Strength With Plyometrics: A Guide
From the FASTER syllabus: this article is taught in full in The Level 4 Strength & Conditioning course →
In short: Plyometrics is jump-based power training that teaches muscles to produce maximum force quickly, but it needs a strength and technique base first and only two to three sessions a week.
Plyometrics sounds like a posh, technical thing. It isn't. It is jump training: explosive movements like hopping, jumping and bounding that teach your muscles to produce maximum force in the shortest possible time. If you want to run faster, jump higher, or just add some power to your training, this is how you do it.
Why bother with plyometrics
Power is the ability to apply force quickly, and most training doesn't develop it. Plyometrics does. It is not just for athletes either. Anyone who wants more speed, spring, or agility can benefit. The catch is that it is demanding, so you have to earn the right to do it.
Get the foundations right first
Plyometrics is tough on the body, and jumping around without a base is how people get hurt. Before you start, you need:
- Strength. A baseline of controlled strength. If you cannot squat or lunge properly, you are not ready to land from a jump repeatedly.
- Technique. Form is everything here. Bad form means bad results and, often, injury.
- Equipment. You don't need much. A sturdy box or bench that will not move is enough to begin.
A few exercises to start with
- Box jumps. Find a stable box, jump onto it, step down. Simple and hugely effective for developing explosive drive.
- Plyo push-ups. A press-up with enough force to leave the floor, sometimes with a clap. A serious upper-body power builder.
- Bounding. Big, exaggerated running strides that emphasise power off each leg.
Start low, land softly, and build height and volume slowly.
How to program it
Plyometrics is not an everyday tool. It is intense, so treat it like intensity:
- Warm up properly. Get the muscles and joints ready. This is non-negotiable.
- Add it in, don't overdo it. Fold a small amount of plyo work into your routine two or three times a week. More is not better.
- Recover. Rest is where the adaptation happens. Give the muscles and connective tissue time between sessions.
Stay safe
- Know your limits. If something hurts, stop. Pain is information, not weakness.
- Use proper equipment. A wobbly chair is not a plyo box. Use something stable and built for the job.
- Get guidance if you are unsure. If you are new to this, have a coach show you the landing mechanics before you load them up.
Why it matters for personal trainers
If you coach clients, plyometrics is a genuinely useful string to your bow:
- Variety. It adds a new dimension and keeps sessions engaging.
- Results. Done well, it delivers real improvements in speed, power and agility.
- Something distinctive. Coaching power well can set you apart from trainers who only ever prescribe steady-state and slow strength work.
Plyometrics is more than jumping around. It is a science-backed way to build power, and whether you are training yourself or your clients, adding it thoughtfully can lift the whole programme. Build the base, respect the intensity, and start low.
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Frequently asked
What is plyometrics?
Plyometrics is explosive jump training such as hopping, jumping and bounding, designed to develop speed and power by producing maximum force in the shortest time.
Is plyometrics only for athletes?
No. Anyone wanting more power, speed or agility can benefit, provided they have a solid strength base and good technique first.
How often should you do plyometrics?
Two or three sessions a week is plenty. It is intense, so recovery between sessions matters as much as the work itself.
What equipment do you need for plyometrics?
Very little. A sturdy, purpose-built plyo box or platform is enough for most exercises; avoid unstable furniture.
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