If you’ve ever seen athletes bounding, hopping, or leaping their way through workouts and wondered “Should I be doing that?”—you’re not alone. Plyometrics training, often called “jump training,” is a powerful tool that improves explosiveness, movement efficiency, and even reduces injury risk when programmed correctly. Whether you’re returning from injury, getting stronger in the gym, or simply looking to move better—this guide will help you get started.
This post breaks down what plyometrics are, why they matter, and how to get started safely.
This is especially important if you’re new or are using them as part of a rehab program for an injury.
What are Plyometrics?
Plyometrics in summary are any form of exercise that involve a reproduction of force that allows you to create a fast ground contact time (think hopping, skipping, pogo jumps and bounding). These movements train your neuromuscular system to be faster, more efficient and powerful.
Plyometric exercises rely upon the ‘spring’ mechanism of our the tendons in our body commonly referred to as the stretch-shortening cycle. This elastic recoil after rapid eccentric loading allows for an immediate and powerful contraction of the muscle. The goal of these movements is to reduce the ground contact time as much as possible in order to encourage this rapid contraction.
What the Research Says – Plyometrics for Performance
- A study in the Journal of Strength and Conditioning Research found that 6 weeks of plyometric training significantly improved running economy and 5K race times in trained distance runners. (Turner et al., 2003)
- A study in the European Journal of Applied Physiology found that increased Achilles tendon stiffness after plyometric training led to improved running efficiency in middle-distance runners. (Spurss et al., 2003)
- The available meta-analyses suggest that plyometric training induces trivial-to-large effects on physical performance for healthy people, and enhanced performance for athletes from different sports (e.g., vertical jump height, sprint time and muscle strength). (Kons et al., 2023)
Why Should Beginners Care About Plyometrics?
From a strength and conditioning perspective plyometrics;
- Builds reactive strength (fast force production)
- Enhances running economy and decreases ground contact time
- Build increased movement coordination
- Supports athletic performance in running, field sports and jumping
From a Physiotherapy perspective;
- Enhance tendon capacity (Plyo’s play an integral role on rehabilitation when prescribed well)
- Stimulates bone density better than running alone
- Increase proprioception and challenge joint stability
- Aid return to sport following injury allowing exposure to high loads
To read more into the science check out the blog below:
Are Plyometrics Risky for Beginners?
They can be, especially if you:
- Skip foundational strength work
- Progress too quickly (too much volume or intensity)
- Have poor movement quality or landing control
- Train through pain or mobility limitations
Tip: Plyometrics are a skill. They should be treated like weightlifting: progressively loaded and technically refined.
Who’s Ready for Plyometrics?
Before you dive into jumps, ask yourself or your athlete:
Can I single-leg balance and control deceleration (slow lowering from a step) with good movement quality?
Can I squat, lunge and run with control and no pain?
Do I have good landing mechanics (e.g., soft knees that aren’t breaking in, hips absorbing force)?
If yes – you’re ready to start with low-intensity plyos. If not, focus on movement quality and targeted strength first.
Beginner Plyometrics Progression
Start with low-amplitude, “extensive” plyos which are low-stress, rhythmic movements done for higher reps. These help develop coordination, tendon loading, and stiffness without excessive impact.
Phase 1: Low-Intensity Plyometrics For Runners
How Often Should I Do Plyometrics?
A good place to start is 2–3x/week, fresh in the session (after warm-up, before lifting or conditioning). Choose one or two of the below exercises.
Double-Leg Pogo Hops
- Focus: Ankle spring, straight knees, toes up between contacts
- Dosage: 2–3 sets of 15–20 reps
Skipping Rope
- Focus: Rhythm, foot control, light bounces, fast off the ground
- Dosage: 3–4 rounds of 30–60 seconds
Multi-Directional Pogo Jumps
- Focus: Move forward, back, side to side
- Dosage: 3 sets of 10–15 hops each direction
📌 Plyometric Coaching Cues:
- Softer landing
- Stay tall through the trunk
- Don’t let knees collapse in
What’s Next? Progressing Your Plyometrics
As strength and movement control improve, you can progress to more demanding drills that challenge reactivity, knee loading, and single-leg control. Twice per week is plenty as difficulty progresses.
Split Squat Jumps
- Focus: Low amplitude and steady rhythm
- Stimulates: Hip and knee power
- Dosage: 3 sets of 6–8 reps per side
Depth Jumps
- Step off a low box, land, and jump again
- Focus: Absorb then explode, control landings
- Dosage: 2–3 sets of 4–6 reps
Single-Leg Hops (Assisted)
- Variations: Band-assisted, front-foot elevated, or directional
- Focus: Control, and ankle/knee alignment
- Dosage: 2–3 sets of 4–6 reps
Final Thoughts: Plyometrics as a Performance and Rehab Tool for Runners
Plyometric training is not just for elite athletes—it’s a valuable addition to nearly any training or rehab program. Especially for runners!
Whether you’re:
- Returning from injury
- Preparing for sport
- Looking to run faster and more efficiently
…you’ll benefit from a structured, progressive approach to plyos.
Need Help With A Beginners Plyometric Program For Running?
If you’d like some help getting started with plyometric exercises, including how to integrate them into your running training and gym programs, then our team are here to help. One of our physio or exercise physiology team can talk through your goals, assess your current plyo ability, and provide you with a personalised program to get you maximum results while staying safe and avoiding injury.
Click below to ask a question or to book your initial session online, or give us a call on 9280 2322.
Plyometric Resources & References
1. The effect of plyometric training on distance running performance,” authored by R.W. Spurrs, A.J. Murphy, and M.L. Watsford. Published in the European Journal of Applied Physiology in 2003
2. Improvement in Running Economy After 6 Weeks of Plyometric Training,” authored by A.M. Turner, M. Owings, and J.A. Schwane. Published in the Journal of Strength and Conditioning Research in 2003
