How to Progress Plyometrics | 5 Levels From Beginner to Advanced

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5 Levels of Plyometric Exercises

It's important that athletes master each level before progressing to advanced exercises.

1: Snap downs and drop freezes. This is one I utilized as a high school Strength and Conditioning Coach and is great for groups of athletes learning to absorb force through triple flexion.

This is also a great bone mineral density stimulus and sets athletes up with a strong foundation. Don't skip these. The single leg variation can even be effective for more intermediate athletes like myself and Carmen.

2: Box Jumps. The box takes away the impact of landing allowing you to do more jumps per session without running into patellar or achilles tendon issues. Work up your volume with these before progressing to a lot of vertical jumps.

3: Vertical jump. This is a great move to learn full triple extension.

4: Depth Jump. Carrying momentum down into the ground that you have to overcome and reverse makes this a challenging exercise for more advanced athletes. Progress appropriately starting at 12 inches and gradually working up to 24+ inches as the athlete can handle the load without spending too long on the ground.

5: Depth Jump variations. (ex: Single leg, Depth Jump to sprint, Depth jump to lateral bound) These are going to require more control and are a more advanced plyometric progression.

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Studying for the CSCS Exam?

Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)

2. Science and Development of Muscle Hypertrophy

3. Periodization Training for Sports

4. Essentials of Strength Training and Conditioning

5. Conscious Coaching

6: Strength and Conditioning A Biomechanical Approach

Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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This was my approach for healing my shin splints and helping with lower leg health as a heavy athlete, very low level high volume plyos into more intense plyos. I have much stronger ankles and don't deal with pain nearly as much, I just hit 10 meters in three bounds at 285 lbs.

Bombsuitsandkilts

thank you for the baby steps and the progression. a lot of plyo videos on yt are just gonna get people hurt.

psychologicallyspeaking

I've grown super fond of your videos.

osvaldoaponte

A similar video structure with upper body plyo’s would be great!

nigelmoyer

🙏🇮🇳 thanks for your videos on plyometrics helpful for my Olympic diving program. K g RAO

KGRAO

Good video help me study more about sport performance.

Max-GBX-China

Love respect and much much power to the true mentors outthere

IntelsCreed

Would you do something different for seniors (60+) who wish to start plyometrics?

aroberge

How would you program this as far as reps/sets/frequency? I'm definitely not a youth athlete 😅 just hoping to improve my force absorption/transfer for running without pain.

sciencensorcery

I love this! But I do have a question. How long should I spend on each level if I perform each 3 times a week?

alvinperezperez

How many weeks would you recommend for each level?

NevJumps

Ideally, how long should I do a level before moving to the next level? Thanks.

thelatehooper

How deep should the squat be in vertical jumps?

helendangelo

So we would repeat the same movement everyday until we do it well? And how many times per exercise?

inb

Thank you for the informative videos you're providing. I have some questions about plyometric exercises. How can I safely proceed with a small meniscus tear, cruciate ligament issues, and generally elastic joints, all while considering a 12-year-old full spinal fusion? I've been weightlifting for 3 years and feel ready to try plyometrics. I've been cautious, starting with simple jumps and limiting reps in each session. I'm noticing a different sensation compared to weightlifting. What's your opinion on this? I understand my case is quite special, and I'm actively working on addressing my body's needs. I'm focused on listening to my body and aiming to expand its limits.

polymniap.s.