Jump Training: Using Plyometrics to Improve Power

June 14, 2011

Must See Strength Training Videos

Jump training, or plyometrics, is a common sight in weight rooms—and for good reason. Coaches and sports performance experts agree that plyometrics improve power for jumping, straight-ahead speed, moving side-to-side and delivering force to an external object—like a baseball when you're batting, or an opponent across the line of scrimmage.

When performing plyometrics training, athletes must avoid overtraining. [Learn more about what overtraining means.] Because of plyometrics' high intensity, follow a few simple guidelines to ensure proper training.

Your program will vary depending on your training level. If you are a beginner, follow the Low to Medium guideline. If you've been training for few years, follow Medium to High. Experienced athletes can perform High to Complex movements. They can handle the intensity but still stay injury-free.

If you try to perform at too high a level, you could overtrain and see negative returns.

Here are the basic guidelines:

Low to Medium

  • 40-60 contacts with ground, equipment, etc.
  • 3-4 exercises
  • 2-3 sets
  • 4-8 reps

Medium to High

  • 60-100 contacts with ground, equipment, etc.
  • 3-5 exercises
  • 2-3 sets
  • 6-12 reps

High to Complex

  • 100-125 contacts with ground, equipment, etc.
  • 4-6 exercises
  • 2-3 sets
  • 10-12 reps

Plyometric training should only be done a few times a week. Allow between 48 and 72 hours of rest and recovery between sessions. Set up different intensities on different training days.

Need a plyo program? Check out Texas Football's Plyo Routine for inspiration. Or, power up your Vertical Jump with plyo exercises.

Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the owner of Coach Rozy, Powered by Avera Sports. He recently was a member of the Cleveland Browns Strength...
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the owner of Coach Rozy, Powered by Avera Sports. He recently was a member of the Cleveland Browns Strength...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,259,082
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,311,912
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,467,566

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,313
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

8 Cures for a Weak Grip

8 Cures for a Weak Grip

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

YardBarker