Practical Guidelines for Plyometrics

1. Large height should be preferenced over adding additional weight.

2. Rebound time should be of minimal duration, but adequate enough to create powerful contraction of the muscles.

The beginning posture and joint angles should resemble the same position in which movement begins in the athletes sporting technique.

3. A good warm up of the involved muscles should be performed before plyometric training.

4. The volume of plyometric exercises should not exceed 5-8 repetitions in one set.

This is determined by the intensity of the exercise (low vs high level movements) and the athletes experience with speed strength training.

5. Coaches should seek to increase the acceleration and speed of the movement before rising the drop height.

6. Rest periods are significant for the productive use of plyometric exercises.

The rest time between sets of maximal plyometric exercises should be about 10 minutes for power development and shorter rest times with submaximal plyometrics to improve power endurance.