Welcome to the wonderfully explosive world of plyometrics—a training tool that’s been around since Russian athletes were wearing tracksuits you could hear before you saw. Plyometrics, or “jump training,” is a must-have in any track and field coach’s toolbox. Whether you’re coaching sprinters, jumpers, or throwers, this form of high-intensity exercise bridges the gap between raw strength and sport-specific power. But let’s be honest—getting it right requires a little more than just telling athletes to bounce around like they’re on a sugar high.

Here’s your quick guide to implementing plyometric training with a pinch of practical advice.

What Are Plyometrics, Really?

Plyometrics combines a stretch-shortening cycle (SSC)—a fancy term for a quick stretch followed by an even quicker contraction. Picture this: your athlete loads up like a spring (eccentric phase), holds tension momentarily (amortisation phase), and releases energy explosively (concentric phase). It’s like pulling back a slingshot and letting it fly, only the slingshot is an athlete, and the target is greatness. The tendons act like the elastic band, stretching to store potential energy, while the muscles act as the frame, providing the structural support needed to release that energy explosively.

Phases of Plyometrics

1. Eccentric (Pre-stretch) Phase: The muscle lengthens under tension (think landing from a jump).

2. Amortisation (Transition) Phase: The all-important (and very short) pause between eccentric and concentric action.

3. Concentric (Shortening) Phase: The muscle contracts forcefully to propel the athlete forward or upward

But this isn’t a one-size-fits-all approach. Plyometrics can range from beginner-friendly pogos to advanced single-leg drop jumps. It’s all about meeting your athletes where they are and turning them into human pogo sticks with purpose.

Why Plyometrics for Track and Field?

Track and field is all about power and precision. Plyometrics develops power—raw, untamed energy—and refines it for specific sports tasks. For a sprinter, that means explosive starts off the blocks and powerful (and rapid!) stretch shortening cycles with every stride. For jumpers, it’s that perfect takeoff. Even throwers use the stretch shortening cycle to generate crazy levels of force to hurl objects with superhuman power.

• Increased power output: Perfect for sprinters, jumpers, and throwers.

• Improved neuromuscular coordination: Helping athletes react faster and move more efficiently.

• Enhanced elasticity: Think springier Achilles tendons and better energy return.

• Injury prevention: When implemented correctly (keyword: correctly), plyos can help reinforce joint stability and muscular endurance

Getting Started Without Getting Injured

Coaches, let’s not throw caution to the wind here. The last thing anyone wants is an athlete sidelined because you skipped the basics. To safely introduce plyometrics:

1. Build a Strength Foundation: Ensure athletes can squat 1.5 times their body weight or perform single-leg squats with good form. Weak foundations lead to crumbling performances (and knees).

2. Start Simple: Begin with two-legged drills like squat jumps or skipping. Progress to advanced movements like depth jumps or single-leg hops over time.

3. Warm Up Like You Mean It: Dynamic stretches, mobility drills, and activation exercises are non-negotiables. Cold muscles and plyometrics go together like hurdles and tangled feet.

Designing a Plyometric Training Program

So how do you fit plyometrics into your already jam-packed training schedule? Here’s a simple guide:

Progress Gradually

Just like building strength, plyometrics require progressive overload. Increase the intensity by manipulating:

• Volume: Commonly measured by foot contacts (or landings) per session.

• Intensity: From bilateral to unilateral movements - advanced athletes may also add weighted vests for even greater intensity.

• Height and distance: Gradually introduce higher or longer jumps and bound

• Range of Motion: Performing movmements with greater range of motion or with stiffer limbs can increase intensity of the exercise.

• Exercise Type: Check the video series below, showcasing suggested beginner, intermediate, and advanced exercises.

Allow for Recovery

Plyos are taxing, and more isn’t always better. Avoid overtraining by scheduling sessions 48-72 hours apart and keeping recovery periods between sets around 2-3 minutes

Make It Event-Specific

Tailor exercises to mimic movements seen in competition. Sprinters can benefit from bounding drills, while jumpers might focus more on vertical explosiveness, and throwers might have a greater proportion of full body or upper body plyometrics.

Suggested Exercises: Beginner

Chmielewski et al., recommend between 80 and 100 foot contacts per session for beginner-level athletes.

Suggested Exercises: Intermediate

Chmielewski et al., recommend between 100 and 120 foot contacts per session for intermediate-level athletes.

Suggested Exercises: Advanced

Chmielewski et al., recommend 120 to 140 foot contacts per session for advanced athletes.

What’s the Difference Between Depth Jumps, Drop Jumps, and Squat Depth Jumps?

Alright, coaches, let’s settle this once and for all—because nothing says “I’m an elite track and field coach” like confidently shouting “DO A DEPTH JUMP!” only to realise your athlete is staring at you like you just asked them to solve quantum physics mid-sprint.

All these exercises kind of look the same if you don’t know your stuff. An athlete steps off a box and then jumps up. But the three have a important distinctions in how they’re performed and what they help your athlete to achieve.

So, here’s your crash (hopefully not a pun) course on the trinity of box exercises: Depth Jumps, Drop Jumps, and Squat Depth Jumps. Let’s break it down before your athletes start questioning your credibility.

Plyometrics are like a fine wine—you can’t just chug them all at once and expect results (trust me, I’ve tried). Start with the basics, progress with purpose, and always—ALWAYS—make sure your athletes are landing like ninjas, not elephants.

So, whether you're aiming to build explosive power, razor-sharp reactivity, or rock-solid strength, choosing the right jump will make all the difference. Just don’t mix them up, or you might end up doing the jumps yourself as a punishment!