Plyometric (jump) training
Plyometric training uses fast jumps and rebounds to train explosive power. Meta-analyses show it reliably improves vertical jump, by about 5–9% depending on the test. For distance runners it adds little; heavy strength training helps running economy more.
What the science says
- Improves vertical jump height Strong evidence
A meta-analysis of 26 studies (Markovic, 2007) found plyometric training increased jump height by 8.7% in the countermovement jump, 7.5% with arm swing, and 4.7% in the squat jump and drop jump.
- More weeks, more sessions and mixed jumps work best Moderate evidence
A meta-analysis of 56 studies (de Villarreal et al., 2009) found the largest gains with programs longer than 10 weeks, more than 20 sessions and more than 50 jumps per session, combining squat, countermovement and drop jumps; adding weight gave no extra benefit.
- Little effect on running economy Moderate evidence
In distance runners (Eihara et al., 2022, 22 studies), plyometric training had a trivial effect on running economy and time-trial performance, while heavy resistance training had small, larger effects, especially with loads of 90% of 1RM or more.
How to apply it
Do 2–3 short jump sessions per week when you are fresh, mixing jump types and building up the number of contacts over weeks.
Who should be careful
Jumps put high loads on tendons and joints. Start with low boxes and few contacts, land softly with knees tracking over the toes, and stop if you feel joint or tendon pain. People with current joint, tendon or bone problems should check with a physician or physical therapist first.
Frequently asked questions
How much does plyometric training improve vertical jump?
About 5–9% depending on the jump test; the countermovement jump improved by 8.7% in a meta-analysis of 26 studies.
Do I need to add weight to the jumps?
No. A meta-analysis of 56 studies found no extra benefit from plyometrics with added weight.
Will plyometrics make me a better runner?
Not much for distance running: the effect on running economy was trivial, and heavy strength training did more.
Scientific references
- Does plyometric training improve vertical jump height? A meta-analytical review
- Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis
- Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis
More training methods
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- Supersets Moderate evidence
A superset pairs two exercises back to back with little or no rest.
- High-intensity interval training (HIIT) Strong evidence
HIIT alternates short hard efforts with recovery.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.