Why include it
Adolescent sport is full of jumping, landing, accelerating and cutting. Plyometric training is the most direct way to prepare tissue and the nervous system for those demands. Reviews of youth plyometric training report meaningful gains in vertical jump, sprint time and agility, alongside improved landing kinematics.
Progression sequence
- Stage 1, landing mechanics: drop-to-stick, snapdown, single-leg stick holds.
- Stage 2, bilateral jumping: countermovement jumps, box jumps with controlled step-down.
- Stage 3, repeated and unilateral hopping: pogos, line hops, single-leg hops for distance.
- Stage 4, reactive and sport-specific: rebound jumps, bounding, decelerate-and-cut drills.
Dosing
- Beginners: roughly 60–80 ground contacts per session, twice a week.
- Trained adolescents: up to about 100–140 contacts, still with 48 hours between sessions.
- Full recovery between sets - plyometrics is quality work, not conditioning.
- Progress by around 10–15% of contact volume per week at most.
Safety rules
- Never programme plyometrics into an active apophysitis flare, restore pain-free strength first.
- Firm, non-slip surfaces; avoid concrete and unstable mats.
- Supportive, current footwear.
- Place plyometrics early in a session, before fatigue, and never the day before a competitive match.