How To Build Explosive Strength With Plyometric Training

Looking to level up your workouts with high-intensity exercises that will revolutionize your power, speed, and agility? Plyometric training could be the key.

Plyometrics—power exercises that build explosive strength through rapid, dynamic movements like jumps and bounds—require the body to produce a great amount of force within a very short time frame. In recent years, they've gained tremendous popularity with athletes of all levels because:They can supercharge athletic performance—especially in sports that require jumping, quick direction changes, and powerful movements.

When performed safely and with proper technique, plyometrics have the potential to give you an exhilarating edge and rocket you toward your athletic goals. That being said, these types of exercises aretough, and you'll need grit and perseverance to achieve maximum advantage from them.

Below, we've taken a closer look at plyometric training, its benefits, and how to engage in it safely. We've also provided an overview of nine plyometric exercises to unlock your explosive athletic power like never before!

What Is Plyometric Training And How Does It Build Explosive Strength?

Plyometric training, also known as plyos or jump training, is a type of athletic training that uses short, intense bursts of movement to increase speed, strength, agility, flexibility, and coordination. High-intensity exercises that incorporate dynamic movements like jumping, bounding, hopping, or skipping are used to build explosive strength and power.

Unlike isometric exercises—static exercises like planks or wall sits that involve holding a muscle contraction without movement—plyometric exercises harness the power of the stretch-shortening cycle. During this cycle, an active muscle stretch (eccentric contraction) is immediately followed by a contraction of the same muscle (concentric contraction) in order to generate force.

Plyometrics may sound complex, but in reality, you've probably performed, seen, or heard of many common plyometric exercises like box jumps, burpees, or squat jumps. This type of training can be successfully tailored to the unique needs of athletes of all levels and backgrounds.

How It Activates Fast-Twitch Muscle Fibres

Fast-twitch muscle fibres power sudden bursts of energy. They're activated through the stretch-shortening cycle and, as their name implies, quickly contract to generate powerful force. Fast-twitch muscle fibres are fueled by theanaerobic metabolic system, meaning that they rely on non-oxygen-generated energy stored within muscles. This type of energy becomes depleted much more rapidly than aerobic (oxygen-generated) energy, which is why fast-twitch muscle fibres produce force rapidly on demand, but have little endurance.

In simpler terms:Plyometric training focuses on building up the body's ability to perform bursts of high-intensity activity that aren't sustainable over long periods of time—such as sprinting or jumping at maximum power or speed.

Why Explosiveness Matters For Strength And Performance

Explosive strength refers to the body's ability to produce a great amount of force in a very short period of time. This type of power can be a true game-changer for athletes who wish to:

Jump higher or farther
Run, throw, or strike with greater velocity
Improve their overall speed, power, and agility
Boost their tendon strength and reduce the likelihood of injury
Take their overall athletic performance to the next level

Plyometric training can be hugely beneficial for athletes in any sport—but especially those that require jumping, quick direction changes, and explosive movements. These may include basketball, volleyball, soccer, tennis, baseball, figure skating, hockey, football, and more.

Core Exercises To Develop Explosive Strength

Plyometric training targets a wide variety of different muscle groups, but many of its foundational exercises focus on the core and lower body. The explosive exercises below can be adapted to meet the needs of recreational and high-performance athletes alike:

Jump Squats

Jump squats add an explosive element to a standard squat to enhance lower body strength, power, and agility:

Stand with feet hip-width apart and lower the hips as if sitting in a chair, keeping the back straight and knees behind the toes.
Jump straight up as high as possible off the ground.
Land softly, bending the knees to absorb the impact.
Repeat the exercise as many times as desired.

Box Jumps

Box jumps develop explosive power in the lower body and can help to improve vertical jump height:

Set up a box or platform that is an appropriate height for you to jump onto from the floor (starting low and slowly increasing the height is recommended).
Stand facing the box or platform with feet shoulder-width apart.
Perform a quarter-depth squat and swing your arms forward to jump up onto the box or platform as quickly as possible.
Land softly, bending the knees to absorb the impact.
Step down from the box or platform and repeat as many times as desired.

Plyo Push-Ups

Plyo push-ups are an advanced version of traditional push-ups that help to develop explosive upper body strength and speed:

Begin in a high plank position, at the top of your push-up.
Lower your body as if doing a traditional push-up until your chest almost touches the floor.
Push up forcefully so that your hands leave the floor.
Land softly, bending the elbows slightly to absorb the impact.
Repeat the exercise immediately, as many times as desired.

Lateral Bounds

Lateral bounds, also known as skater hops or skater jumps, can help to develop the strength and agility necessary for high-speed direction changes:

Begin standing on one planted leg with a slightly bent knee and the non-planted leg slightly behind you.
Deepen the bend in your knee to push off and leap laterally (sideways), covering as much ground as possible.
Land softly on the opposite leg, bending the knee to absorb the impact.
Repeat on the opposite side without placing the non-planted leg on the ground.

Alternating Lunge Jumps

Alternating lunge jumps can help to improve overall body control as well as lower-body strength and power:

Begin with one leg forward and the other back in a 90-degree lunge position—as if kneeling, but without touching the supporting knee to the floor.
Jump explosively upwards, switching leg positions while airborne.
Land softly, bending the knees and hips to absorb the impact.
Repeat on the opposite side.

Burpees

Burpees are full-body exercises that target almost every major muscle group, building overall strength, stamina, and explosiveness:

Begin with feet shoulder-width apart.
Bend your knees to perform a squat and place your hands on the floor inside your feet.
Jump your feet back into a high plank position and perform one full push-up.
Jump your feet forward to return to the squat position.
Explode upwards in a powerful jump.
Land softly with knees slightly bent to absorb the impact.
Repeat as many times as desired.

Crab Walk To Jump

The crab walk to jump exercise combines a jump squat with crab walking to build even greater strength, stamina, and lower-body explosiveness:

Start in a quarter-depth squat position with feet shoulder-width apart.
Staying in the quarter squat, take three steps to the side, closing the trailing leg after each step, but ending in an open position.
Perform a jump squat (see above).
Repeat to the other side.

Single-Leg Deadlift To Jump

This is an advanced plyometric exercise that adds an explosive element to a standard single-leg deadlift in order to build balance, strength, and power:

Stand with your feet together. Bend the knees slightly and hinge at the hips to extend one leg behind you—still slightly bent, toes pointing downwards.
Bend forward, keeping your core engaged and back straight, to reach one arm towards the floor (should be the arm on the same side as the leg that is extended back).
Brush forward the leg that is back and jump as high as you can, swinging back the arm that was reaching towards the floor.
Land softly on the supporting leg to absorb the impact and immediately bend forward to repeat the exercise as many times as desired before switching sides.

Is Plyometric Training Safe?

Performed with proper training, technique, and a progressive build-up to more advanced exercises, plyometric exercises are safe and can even prevent future injuries by strengthening the tendons/muscles and preparing the body to engage in high-intensity activities like jumping, sprinting, and quickly changing directions. That being said, plyometric training involves high-impact exercise performed at maximum intensity. The potential for injury is higher than with gentler forms of exercise, and ensuring safe implementation is vital.

What To Watch Out For To Stay Safe

Every athlete's ability, experience, and training goals are unique, so working with an experienced coach or trainer to embark on your plyometric workout regimen is strongly recommended.

Proper Form And Technique

Master each exercise in its basic form before attempting to add plyometric elements (explosive jumps).
Focus on proper landings to absorb impact.
Start slowly and build up your stamina over time so as not to compromise on technique.

Rest And Recovery

Begin with a small number of reps for new exercises—often as few as 3 to 5.
Allow 2 to 3 days between plyometric workouts for sufficient recovery.
Focus on nutrition, sleep quality, and hydration to ensure peak health.

Injury Prevention

Warm up and cool down properly.
Incorporate plyometrics in the middle or at the end of your workout.
Listen to your body and don't push through pain or discomfort.

Ready To Jump Higher And Move Faster?

Incorporate plyometric exercises into your home workout routine with state-of-the-art fitness equipment from Fitness Experience. Get in touch today to discuss your needs and discover our industry-leading services!