{"id":46696,"date":"2022-10-09T23:56:34","date_gmt":"2022-10-09T23:56:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46696"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"plyometric-jumping","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/plyometric-jumping\/","title":{"rendered":"Plyometric Jumping: Why And How It Works"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#What_Are_The_3_Phases_Of_Plyometrics\" >What Are The 3 Phases Of Plyometrics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Eccentric_Phase\" >Eccentric Phase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Amortization_Phase\" >Amortization Phase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Concentric_Phase\" >Concentric Phase<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#What_Are_Plyometric_Jumps_Good_For\" >What Are Plyometric Jumps Good For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#1_Improved_Athletic_Performance\" >1. Improved Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#2_Enhanced_Muscle_Growth\" >2. Enhanced Muscle Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#3_Reduced_Risk_Of_Injury\" >3. Reduced Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#4_Improved_Bone_Density\" >4. Improved Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#5_Increased_Calorie_Burn\" >5. Increased Calorie Burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#6_Improved_Cardiovascular_Health\" >6. Improved Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#7_Enhanced_Coordination_And_Balance\" >7. Enhanced Coordination And Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#8_Greater_Mental_Focus_And_Concentration\" >8. Greater Mental Focus And Concentration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#9_Improved_Posture_And_Body_Alignment\" >9. Improved Posture And Body Alignment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#10_A_Fun_And_Challenging_Workout\" >10. A Fun And Challenging Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Plyometric_Jumping_Techniques\" >Plyometric Jumping Techniques<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Squat_Jumps\" >Squat Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Box_Jumps\" >Box Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Broad_Jumps\" >Broad Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Reverse_Lunge_Knee-Ups\" >Reverse Lunge Knee-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Lateral_Jumps\" >Lateral Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Clapping_Push-Ups\" >Clapping Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Skater_Jumps\" >Skater Jumps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#Plyometric_Training_Tips\" >Plyometric Training Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#1_Start_Slowly_And_Progress_Gradually\" >1. Start Slowly And Progress Gradually<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#2_Use_Proper_Form\" >2. Use Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#3_Wear_Supportive_Shoes\" >3. Wear Supportive Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#4_Warm_Up_Thoroughly\" >4. Warm Up Thoroughly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#5_Cool_Down_And_Stretch_Afterwards\" >5. Cool Down And Stretch Afterwards<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If the word &#8220;jumping&#8221; makes you think of playing hopscotch or double-dutch, then you&#8217;ve got the wrong idea of plyometrics. Plyometric jumping is a powerful and explosive movement that can help athletes in many different sports enhance their performance.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Plyometric movements are based on the principle of &#8220;stretch-shortening cycle&#8221; (SSC). This means that the muscle is first stretched (eccentric phase) and then contracts quickly (concentric phase) to produce <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">explosive force<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The SSC is one of the most important mechanisms in human movement and plays a big role in things like sprinting, jumping, and throwing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric training can help improve an athlete&#8217;s power, speed, and agility. It can also help reduce the risk of injury by improving the muscles&#8217; ability to absorb impact (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re thinking about adding plyometric training to your workout routine, here&#8217;s everything you need to know about why and how it works.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_3_Phases_Of_Plyometrics\"><\/span><strong>What Are The 3 Phases Of Plyometrics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plyometric training is a type of power training that uses the SSC to enhance an athlete&#8217;s performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The SSC is made up of three phases: eccentric, amortization, and concentric.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eccentric_Phase\"><\/span><strong>Eccentric Phase<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During the eccentric phase, the muscle is lengthening under load. This phase is also known as the &#8220;loading&#8221; or &#8220;stretch&#8221; phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The eccentric phase of a plyometric movement is <a href=\"https:\/\/betterme.world\/articles\/pilates-for-posture\/\">important<\/a> because it helps store elastic energy in the muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC385258\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This stored energy is then used in the next two phases to produce explosive force.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, when basketball players jump to dunk the ball, they start in an eccentric position with their legs bent. This eccentric phase allows them to store elastic energy in their muscles, which they then use in the concentric phase to propel themselves up and into the air.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Amortization_Phase\"><\/span><strong>Amortization Phase<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The amortization phase is also known as the &#8220;transition&#8221; phase. This is the brief period between the eccentric and concentric phases when the muscle is neither lengthening nor contracting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the amortization phase, the stored elastic energy in the muscles is converted into kinetic <a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\">energy<\/a>. This conversion of energy helps to explain why plyometric movements are so explosive. If this phase lasts too long, however, the stored energy will be lost and the explosive force will be reduced.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/standing-core-exercises\/\"><i>The Best Standing Core Exercises For Strength, Stability, And Function<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Concentric_Phase\"><\/span><strong>Concentric Phase<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The concentric phase is when the muscle shortens as it contracts. This is also known as the &#8220;explosive&#8221; or &#8220;power&#8221; phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In plyometric movements, the concentric phase is where all of the stored energy from the eccentric and amortization phases is released to produce explosive force. This is why plyometrics are often referred to as &#8220;power training.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, when a basketball player jumps to dunk the ball, they use the stored elastic energy in their muscles to explosively propel themselves up and into the air. The concentric phase of the jump is what gives them the power to dunk the ball.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\"><img decoding=\"async\" class=\"aligncenter wp-image-43396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/25-1024x576.png\" alt=\"plyometric jumping\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/25.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/25-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/25.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/25.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Plyometric_Jumps_Good_For\"><\/span><strong>What Are Plyometric Jumps Good For?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many benefits come from adding plyometric jumps to <a href=\"https:\/\/betterme.world\/articles\/what-do-lateral-raises-work\/\">your workout routine<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Improved_Athletic_Performance\"><\/span><strong>1. Improved Athletic Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Athletes who do plyometric training can see improved power, speed, and agility. This type of training can help you run faster, jump higher, and change directions more quickly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/#B33\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Enhanced_Muscle_Growth\"><\/span><strong>2. Enhanced Muscle Growth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric movements are based on the SSC, which is a powerful stimulus for muscle growth. Research has shown that plyometric training can lead to significant increases in muscle size and <a href=\"https:\/\/betterme.world\/articles\/calf-strengthening-exercises\/\">strength<\/a> (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254620300764\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Reduced_Risk_Of_Injury\"><\/span><strong>3. Reduced Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric training can also help reduce the risk of injuries by improving the muscles&#8217; ability to absorb impact. This is especially beneficial for athletes who play contact sports, such as football or hockey (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC385258\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric jumping also increases joint stability which translates to a reduced risk of joint injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improved_Bone_Density\"><\/span><strong>4. Improved Bone Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone density is another benefit of plyometric training (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-1018-x\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This type of training puts stress on the bones, which helps to stimulate new bone growth. This can help to prevent injuries and diseases, such as osteoporosis.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Increased_Calorie_Burn\"><\/span><strong>5. Increased Calorie Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric movements are very taxing on the <a href=\"https:\/\/betterme.world\/articles\/row-variations\/\">body<\/a> and can lead to an increased calorie burn both during and after the workout. This makes plyometric training a great way to lose fat and get in shape (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8919888\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Improved_Cardiovascular_Health\"><\/span><strong>6. Improved Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric training can also improve cardiovascular health by increasing heart rate and blood flow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4007289\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This type of training has been shown to improve VO2 max, which is a measure of the body&#8217;s ability to use oxygen during exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Enhanced_Coordination_And_Balance\"><\/span><strong>7. Enhanced Coordination And Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric training can help to improve coordination and <a href=\"https:\/\/betterme.world\/articles\/standing-core-workouts\/\">balance<\/a>. This is because plyometric movements require the coordination of multiple muscle groups working together (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of training can also help to improve proprioception, which is the body&#8217;s awareness of its position in space (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6973753\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\"><img decoding=\"async\" class=\"aligncenter wp-image-43398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Greater_Mental_Focus_And_Concentration\"><\/span><strong>8. Greater Mental Focus And Concentration<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric training can also lead to greater mental focus and concentration. This is likely because plyometric movements require split-second timing and coordination.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Improved_Posture_And_Body_Alignment\"><\/span><strong>9. Improved Posture And Body Alignment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric training can also help to improve posture and body alignment. This is because plyometrics help strengthen the muscles that support the spine. Sitting and standing up straight will become easier, and you&#8217;ll be less likely to slouch.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_A_Fun_And_Challenging_Workout\"><\/span><strong>10. A Fun And Challenging Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric training can be a fun and challenging workout. This type of training is unlike traditional weightlifting or cardiovascular exercise. Plyometrics offer a unique challenge that can help to keep you motivated and engaged in your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">workout routine<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plyometric_Jumping_Techniques\"><\/span><strong>Plyometric Jumping Techniques<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different plyometric jumping techniques that you can use to improve your athletic performance, muscle growth, and overall fitness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squat_Jumps\"><\/span><strong>Squat Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squat jumps are a simple yet effective plyometric exercise that work the quads, glutes, and calves. To do a squat jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat position, then explosively jump up into the air.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly and immediately lower your body back into the squat position to prepare for the next jump.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Box_Jumps\"><\/span><strong>Box Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Box jumps are a great plyometric exercise for developing explosive leg power.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a box jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a sturdy box or platform.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat position, then jump up onto the box.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land with both feet on the box, then stand up straight and carefully jump back down to the ground.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Broad_Jumps\"><\/span><strong>Broad Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Broad jumps are a plyometric exercise that work the quads, glutes, and calves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a broad jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a quarter squat, then explosively jump forward as far as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly and immediately lower your body back into the quarter squat position to prepare for the next jump.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\"><img decoding=\"async\" class=\"aligncenter wp-image-41378 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5909-1024x576.png\" alt=\"plyometric jumping\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5909.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5909-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5909.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5909-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5909.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunge_Knee-Ups\"><\/span><strong>Reverse Lunge Knee-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse lunge knee-ups are a plyometric exercise that work the quads, glutes, and hamstrings. To do a reverse lunge knee-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing lunge with your left foot forward. Your right hand should be on the ground for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explosively jump up, driving your right knee toward your chest and your right hand off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you land, return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement for 30 seconds before switching sides.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\"><i>12 Of The Best Bodyweight Tricep Exercises<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Jumps\"><\/span><strong>Lateral Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lateral jumps are a plyometric exercise that work the quads, glutes, and calves. To do a lateral jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump to the right as far as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly on your right foot and immediately jump to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for 30 seconds.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><strong>Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body plyometric exercise that work the quads, glutes, chest, shoulders, and arms. To do a burpee:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly jump your feet forward so that you&#8217;re in a squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explosively jump up into the air, reaching your hands overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly and repeat the movement.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Clapping_Push-Ups\"><\/span><strong>Clapping Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Clapping push-ups are a plyometric exercise that work the chest, shoulders, and arms. To do a clapping push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down towards the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explosively push up off the ground, propelling your body into the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clap your hands together before landing softly back in the push-up position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Skater_Jumps\"><\/span><strong>Skater Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Skater jumps are a plyometric exercise that work the quads, glutes, and calves. To do a skater jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From standing push off your right foot to leap on the left.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land on your left foot bringing your right foot behind your left leg. Aim to land softly with a slight bend in your left knee and keep your right foot off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a beat, then leap in the other direction.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\">Try using the app and see for yourself<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\"><img decoding=\"async\" class=\"aligncenter wp-image-40907 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125-1024x576.png\" alt=\"plyometric jumping\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5125.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plyometric_Training_Tips\"><\/span><strong>Plyometric Training Tips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips to help you get the most out of your plyometric training:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Start_Slowly_And_Progress_Gradually\"><\/span><strong>1. Start Slowly And Progress Gradually<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometrics are a high-intensity form of exercise, so it&#8217;s important to start slowly and increase the intensity of your workouts gradually.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Use_Proper_Form\"><\/span><strong>2. Use Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric exercises place a lot of stress on the joints, so it&#8217;s important to use proper form to avoid injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Wear_Supportive_Shoes\"><\/span><strong>3. Wear Supportive Shoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wearing supportive shoes will help to absorb some of the impact and protect your joints (<\/span><a href=\"https:\/\/www.mdpi.com\/2079-7737\/10\/10\/962\/htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Warm_Up_Thoroughly\"><\/span><strong>4. Warm Up Thoroughly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A thorough warm-up will help to prepare your muscles and joints for the high-impact nature of plyometric exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Cool_Down_And_Stretch_Afterwards\"><\/span><strong>5. Cool Down And Stretch Afterwards<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A cool-down and stretch session will help to reduce muscle soreness and improve range of motion (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric training can be a fun and effective way to <a href=\"https:\/\/betterme.world\/articles\/music-and-exercise\/\">improve your athletic performance<\/a>, muscle growth, and overall fitness. Use these tips to help you get the most out of your plyometric workouts.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plyometric training is a great way to improve your performance in many different sports. Plyometric movements can help you run faster, jump higher, and change direction more quickly. They can also help you generate more power when throwing or hitting a ball.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plyometric_Jumping\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If the word &#8220;jumping&#8221; makes you think of playing hopscotch or double-dutch, then you&#8217;ve got the wrong idea of plyometrics. Plyometric jumping is a powerful and explosive movement that can help athletes in many different sports enhance their performance. Plyometric movements are based on the principle of &#8220;stretch-shortening cycle&#8221; (SSC). This means that the muscle [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46720,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[123],"class_list":["post-46696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plyometric Jumping: Why And How It Works - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PLYOMETRIC JUMPING \u27a4 is a type of exercise that can help improve your performance in many different sports. This article explains the benefits of plyometric jumping and provides some tips on how to do it safely and effectively.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plyometric Jumping: Why And How It Works\" \/>\n<meta property=\"og:description\" content=\"\u2605 PLYOMETRIC JUMPING \u27a4 is a type of exercise that can help improve your performance in many different sports. This article explains the benefits of plyometric jumping and provides some tips on how to do it safely and effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1789459238-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/plyometric-jumping\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Plyometric Jumping: Why And How It Works\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/plyometric-jumping\/\"},\"wordCount\":1798,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/plyometric-jumping\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1789459238-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If the word \\\"jumping\\\" makes you think of playing hopscotch or double-dutch, then you've got the wrong idea of plyometrics. Plyometric jumping is a powerful and explosive movement that can help athletes in many different sports enhance their performance.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plyometric movements are based on the principle of \\\"stretch-shortening cycle\\\" (SSC). This means that the muscle is first stretched (eccentric phase) and then contracts quickly (concentric phase) to produce <a href=\\\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\\\">explosive force<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The SSC is one of the most important mechanisms in human movement and plays a big role in things like sprinting, jumping, and throwing.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plyometric training can help improve an athlete's power, speed, and agility. It can also help reduce the risk of injury by improving the muscles' ability to absorb impact (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're thinking about adding plyometric training to your workout routine, here's everything you need to know about why and how it works.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The 3 Phases Of Plyometrics?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Plyometric training is a type of power training that uses the SSC to enhance an athlete's performance (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The SSC is made up of three phases: eccentric, amortization, and concentric.<\/span>\\r\\n<h3><strong>Eccentric Phase<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">During the eccentric phase, the muscle is lengthening under load. 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Plyometric jumping is a powerful and explosive movement that can help athletes in many different sports enhance their performance.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Plyometric movements are based on the principle of \"stretch-shortening cycle\" (SSC). This means that the muscle is first stretched (eccentric phase) and then contracts quickly (concentric phase) to produce <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">explosive force<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The SSC is one of the most important mechanisms in human movement and plays a big role in things like sprinting, jumping, and throwing.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plyometric training can help improve an athlete's power, speed, and agility. It can also help reduce the risk of injury by improving the muscles' ability to absorb impact (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're thinking about adding plyometric training to your workout routine, here's everything you need to know about why and how it works.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are The 3 Phases Of Plyometrics?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Plyometric training is a type of power training that uses the SSC to enhance an athlete's performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The SSC is made up of three phases: eccentric, amortization, and concentric.<\/span>\r\n<h3><strong>Eccentric Phase<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">During the eccentric phase, the muscle is lengthening under load. 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