Plyometric Exercise Benefits: Increasing Speed and Power With Plyometrics

Updated on December 7, 2016

Plyometrics are a proven form of training for increasing the speed, power, height and distance of your jump for competitive athletes. In fact, some form of plyometric training is necessary in any sport that involves quick reaction times, sudden changes in direction involving deceleration and acceleration, or generating explosive power.

While a proper plyometrics training program can do all of this for amateur, collegiate, and professional athletes, how does it help the average person who just wants to stay fit?

The benefits of regular plyometric workouts for non-competitive athletes are the same: better ability to generate power rapidly; increased speed/improved reflexes; and better bounding/jumping ability.

The purpose of this article is to review what plyometrics training workouts are and how to incorporate them into workout routines for everyday athletes.

Defining Plyometrics Exercises

A ‘plyo’ exercise is any movement that uses maximum muscle force over a short period of time. Exercises falling into this category include:

-Jumping; including jump squats, broad jumps, and calf jumps.

-Split Jumps

-Depth Jumps

-Vertical Jumps with arms overhead (measured for height.)

-Clapping pushups or ‘Bouncing’ pushups

-Medicine ball slams

-Med ball side throws

-Med ball throws against rebounder or to a partner

-Overhead push throws with medicine ball

-Box jumps, single or double leg

-Single leg hops or line hops with both legs

-Knee tuck jumps

These exercise examples require fast, explosive execution, training the muscles and the nervous system to generate higher velocity and more power.

For the greatest benefit, plyometrics exercises should not be done to failure. Sets should be stopped when form or speed break down. Use exercises that simulate a specific movement. For example, tennis players, baseball players and boxers can all derive direct benefits from doing wall throws from both sides.

Basketball players and volleyball players should incorporate depth jumps, squat jumps and maximum effort vertical jumps into their program to increase the height and speed of their vertical jump.

Plyometrics Workouts

Plyo training exercises should be done no more than 3 times a week for well-trained athletes, less for people of average fitness.

The ideal number of repetitions for any given workout should follow these general guidelines:


40-80 foot contacts (repetitions.)


80-100 foot contacts


Up to 120 foot contacts

When designing a plyometrics training program:

-Schedule the exercises when rested; either a separate workout or, at the beginning of a workout after warm-up.

-Get 5-10 times rest to work between sets. If a set takes 20 seconds to execute, rest 100-200 seconds. The best adaptations result when the exercises are performed fully rested.

-Keep repetitions low, stopping when execution speed breaks down. This keeps the emphasis on speed and power instead of endurance.

-Vary the repetitions per set. For example, combine multiple low-intensity efforts of 10 repetitions with several sets of single repetition efforts for maximum height or distance.

-Beginners or those starting plyometric exercises after a lay-off should spend the first couple of weeks doing low intensity movements. Examples of low intensity would be:

-Line hops

-Calf jumps

-Squat jumps

-Medicine ball push throws with light ball against rebounder/wall

As the individual adapts to low intensity exercises, higher intensity exercises can be added. These include:

-Box Jumps

-Single Leg Hops, Vertical Jumps or Depth Jumps

-Heavier medicine ball throws or throws to partner

-Knee Tuck Jumps

-Quad hops (some call these ‘Rabbit Hops.’)

-Increasing height of box for box jumps or depth jumps

-Adding weight.

*It is important to note that intensity is determined by the height of the jump and the ground reaction forces created. An 18” depth jump creates greater ground reaction forces than one from 12”, and a 36” vertical jumper creates greater ground forces than someone jumping 14” holding dumbbells.

Don't have a medicine ball? Use a rock like this guy!

Necessary Workout Equipment

Plyometrics exercises can be performed entirely with bodyweight, but having medicine balls available will add several exercise options.

If you plan on doing medicine ball slams or wall throws, it is important to buy a ball designed for this. Start off with a lighter ball than you think you need, from 2-4 pounds. Never use a ball that is too heavy, as it will inhibit maximum speed and power generation.

Another fun and useful piece of equipment is the plyometrics rebounder. Basically a stabilized, angled mini-trampoline, the rebounder allows you to do various throwing exercises when no partner or wall is available. However, in most cases a sturdy wall and the right ball are adequate and the wall is free.

Consider buying a set of three medicine balls to get a break on the price. A set with either 2,4 and 6 pound balls, or 4,6 and 10 is sufficient for most people.

Use plyometric training exercises to improve sports performance or just to feel more athletic. The exercise variety is endless, fun and effective.


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    • MosLadder profile image

      Chris Montgomery 5 years ago from Irvine, CA

      Very painful. I watched someone do that in a Crossfit video, and she could barely move by the end of it! Thanks for stopping by and commenting.

    • Jonathan Vallejo profile image

      Jon 5 years ago from DuPont, Washington

      The Youtube video you posted reminded me of one of the shortest, yet most intense workouts I've done. 7 minutes of bur-pees, jumping and touching a flag or a designated spot that's 6 inches above your outstretched hand when standing with both feet flat on the ground. That was painful, but fulfilling. Great article.

    • MosLadder profile image

      Chris Montgomery 6 years ago from Irvine, CA

      Thanks Steph! Yup, 1x week would be plenty on top of all you already do. If your speed workouts include any max effort sprints, keep plyo to a minimum. Just a thought. Cheers!

      @barry: Thanks for commenting, very true.

    • barryrutherford profile image

      Barry Rutherford 6 years ago from Queensland Australia

      Please be cautious with plytometrics use sparingly if you don't want to get injured.

    • stephhicks68 profile image

      Stephanie Hicks 6 years ago from Bend, Oregon

      I am a runner and use speed workouts to improve performance. I also do strength workouts twice a week, but no plyometrics. I love the tips here including the one that the exercises should not be done to failure. I may have to start incorporating this routine 1x a week. Thanks, Steph

    • MosLadder profile image

      Chris Montgomery 6 years ago from Irvine, CA

      Yeah daisyjae, I always thought that was odd, too. However, the science backs up the 'not to failure' theory across the board. Pushing is good, but you defeat the purpose if you can't do the exercise! Thanks for commenting.

    • daisyjae profile image

      daisyjae 6 years ago from Canada

      I am glad to learn that you do not have to do these kinds of exercises to failure. My exercise videos that include plyometrics seem to think that we do. Now I won't push myself as hard. Thanks,rated up & useful.

    • DonnaCosmato profile image

      Donna Cosmato 6 years ago from USA

      This sounds like an exercise regimen that would stay interesting because there are so many facets to it. I'm glad I learned more about it by reading your hub, and I'm voting it up and interesting.

    • MosLadder profile image

      Chris Montgomery 6 years ago from Irvine, CA

      Thanks alocsin! As long as I don't overdo it, plyometrics always make me feel like a kid again. Cheers!

    • alocsin profile image

      alocsin 6 years ago from Orange County, CA

      Sounds like I may want to add this to my fitness regimen. Voting this Up and Useful.