Plyometrics for Vertical Jump: A Beginner's Guide

What Are Plyometrics?

Plyometrics are exercises that involve rapid stretching and contracting of muscles. They train your stretch-shortening cycle (SSC), which is how your muscles store and release elastic energy.

When you dip down before jumping, your muscles stretch and store energy like a spring. Plyometrics make this process more efficient.

Beginner Plyometric Exercises

Start with lower-intensity movements before progressing to advanced exercises:

Squat Jumps: From a quarter squat, jump as high as possible. Land softly and reset.

Box Jumps (Low): Jump onto a box 12-18 inches high. Step down (don't jump down) to reduce impact.

Pogo Jumps: Small, quick jumps using primarily your ankles. Builds calf reactivity.

Broad Jumps: Jump forward for distance. Good for learning to generate horizontal and vertical force.

Programming Guidelines

Research suggests these parameters for beginners:

Frequency: 2 sessions per week

Volume: 40-60 ground contacts per session

Intensity: Start with low-intensity exercises

Rest: 48-72 hours between plyometric sessions

Safety First

Plyometrics stress your joints and connective tissue. Build a strength foundation first (able to squat 1.5x bodyweight is a common recommendation). Always prioritize landing mechanics—soft, controlled landings protect your knees.