04/12/2025
PLYOMETRICS 101
Plyometrics is the umbrella for explosive exercises that use rapid stretching + contracting of muscles, think jumping, running, skipping, bounding.
They’re designed to build power, speed, stiffness, and control… but not all plyos are the same.
Here are the 6 main categories we use in the clinic to target different athletic qualities 👇
1️⃣ Depth / Deceleration Plyos
Stepping or dropping down to learn how to absorb force and control landing. Huge for knee health and reducing injury risk.
2️⃣ Pogos
Small, fast, elastic jumps that train ankle stiffness and reduce ground contact time. Essential for speed + reactivity.
3️⃣ Vertical Plyos
Think box jumps or vertical leaps. Great for improving jump height and training knee-dominant power.
4️⃣ Horizontal Plyos
Broad jumps or distance jumps. More hip + ankle dominant, building horizontal force. Also excellent for assessing knee absorption mechanics.
5️⃣ Locomotion Plyos
Triple hops, repeated bounds, etc. Perfect for maximal force production, rhythm, coordination.
6️⃣ Lateral Plyos
Sideways bounds or skaters. Key for change of direction, knee/hip stability, and building resilience in cutting sports.
