Plyometrics Training Guide for Physiotherapists

Welcome & Overview

By the End of This Course You Will Understand:

The three components of plyometric exercises
Neuromuscular and musculotendinous responses
The four-phase plyometric progression continuum
How cueing shapes adaptive response
Lower and upper limb plyometric applications
Programming guidelines and prescription methods

Learning Path

What Are Plyometrics?
The Three Components (Neuromuscular & Tissue Level)
Benefits of Plyometric Training
Cueing Makes the Context
Four-Phase Progression System
Lower & Upper Limb Applications
Programming & Case Studies

What Are Plyometrics?

Definition

Plyometric exercises utilize rapid stretch-shortening cycles of the musculotendinous unit to produce powerful, explosive movements. They involve a rapid eccentric contraction immediately followed by a rapid concentric contraction.

Bone Health

Improvements in bone mineral density

Falls Prevention

Decreased risk of falls in the elderly

Tendon Properties

Improvements in tendon stiffness and function

Athletic Performance

Improved running efficiency, speed, and overall sporting performance

Three Components

Each phase involves coordinated neuromuscular and musculotendinous responses. Understanding both levels is key to clinical application.

1. Eccentric Phase

Neuromuscular:

Cerebral and cerebellar feedback/forward loops make judgements on stiffness vs compliance
Environmental context and considerations processed
Pre-stiffens the muscles that will meet the demands
Golgi tendon organ and muscle spindles send afferent input to brain
Helps determine effort your active system will contribute

Musculotendinous:

MTU undergoes rapid change in length
Kinetic energy stored and turned to elastic energy
Creates strain on series elastic components

2. Amortization Phase

Neuromuscular:

Afferent feedback from GTO and muscle spindles combine with perception of task
Modulates motor neuron excitation for upcoming concentric phase
Rapid stretch + minimal deformation = high rate coding, synchronization in Type 2 motor neurons
Slow stretch = lower motor neuron excitation

Musculotendinous:

Transition phase — the "loaded spring"
Elastic potential energy storage relative to tendon stiffness/compliance
Muscles work isometrically to load the tendon
Quicker this phase = more elastic energy for concentric phase

3. Concentric Phase

Neuromuscular:

Active muscle contraction contributes to energy from SSC
Perception of task + reflexes from previous stages determine contraction strength

Musculotendinous:

Elastic potential energy converts back to kinetic energy
Added to active concentric muscle contraction
Result: Explosively propelling center of mass in applied direction

🔑 Clinical Pearls — Comparison

Quick / Explosive Performance:

Strong effective pre-contraction
Stiffer tendon
Low-moderate eccentric joint angles
Quicker amortization phase

Slow / Controlled Performance:

Lower magnitude pre-activation
More compliant tendon
Higher eccentric joint angles
Slower amortization phase

Cueing Makes the Context

"The world we see is defined and given meaning by the words we choose. In short, the world is what we make of it" — Wittgenstein, 1958

Intent Creates Adaptation

Adaptation = Tissue Capacity × Exercise × Cue Intensity

The language we use as clinicians and coaches doesn't just communicate what to do — it fundamentally shapes HOW the nervous system interprets and responds to the exercise, thereby changing the adaptive response.

Three Types of Cues

Internal Cues

Brings awareness to the body — introspective action ("squeeze", "activate"). Less error detection via learning pathways, more cognitive.

External Cues

Brings awareness to task/environment constraints ("push the floor away"). More error detection via cerebellar feedback/feedforward loops.

Analogies

Supercharged cue using storytelling ("land like a feather", "explode like a jet taking off"). Uses chunking for motor learning, causally linking events.

⚠️ Important Note

Recent meta-analysis shows external focus superiority may be overstated due to publication bias. The best cue depends on context, task, and individual factors. There is no one-size-fits-all approach.

Anatomy of a Cue

1. Directionality

Relationship to the environment

Example: "Push into the ground" vs "Lift yourself up"

2. Distance

Near (fine) or Far (gross) focus

Example: "Squeeze your glutes" (near) vs "Drive your hips to the ceiling" (far)

3. Intent — The Key Variable

Intensity of execution. Same exercise with different intent creates different adaptations.

Cue Intent Continuum

Absorb

"Land like a feather, soft and slow"

→ Compliant tendon, longer contact time

Meet / Feel

"Meet the ground, feel the contact"

→ Transitional intent, moderate stiffness

Attack / Shock

"Explode through, rip the floor"

→ Stiff tendon, short contact time, high peak force

Impulse & Force-Time Relationships

Key Formula

Impulse = Force × Time

Change in momentum = Area under the force-time curve. Same total impulse can be achieved with very different peak forces and contact times — this is where cueing becomes powerful.

Longer Contact Time

Lower peak force × longer time = SAME momentum change

Cue: "Absorb", "Land soft and slow"

→ Better for tendon loading, controlled deceleration

Shorter Contact Time

Higher peak force × shorter time = SAME momentum change

Cue: "Attack", "Explode through"

→ Better for power, reactive strength, bone loading

Real-World Example — Drop Jump from 40cm Box

Athlete A — "Land soft": 5 seconds to stop → LOW peak GRF, LONG contact time
Athlete B — "Attack the ground": 0.25 seconds → HIGH peak GRF, SHORT contact time

Same jump height. Different tissue stress patterns. Cueing is the variable.

Four-Phase Progression System

Plyometric exercises sit along a continuum of intensity. These four phases act as checkpoints, with cueing determining the specific adaptation within each phase. Progress through phases based on LSI (Limb Symmetry Index) testing.

Phase 1: Acceptance / Absorption

Ability to meet demands of ground/implement contact force

Entry: >60% LSI, minimal pain/swelling, near full ROM

Cue Focus: "Absorb" — compliant tendon, controlled landing

Phase 2: Creation

Create concentric explosive contraction (no deceleration)

Entry: 70% LSI, competence in Phase 1

Cue Focus: "Meet/Feel" — moderate intent

Phase 3: Stretch-Shortening Cycle (SSC)

All 3 phases coupled (ecc → amor → con → ecc). Can assess RSI

Entry: 90% LSI, check middle reps vs first/last

Cue Focus: Transition "Feel" → "Attack"

Phase 4: Maximal Demands

Sport-specific MTU ability — less control, more chaos

Entry: >95% LSI all testing

Cue Focus: "Attack/Shock" — stiff tendon, explosive

Phase 1: Acceptance / Absorption

Prerequisites

Minimal pain and swelling
Close to full ROM
Muscle strength, endurance, functional testing > 60% LSI

Cueing Strategy: ABSORB

Goal: Compliant tendon, longer contact time, controlled deceleration

Example Cues

"Land like a feather" · "Soft and slow" · "Catch yourself gently" · "Sink into the landing"

Example Exercises

Lower Limb: Tall shorts, altitude landings, fall and catch

Upper Limb: Ball catch, catching body weight

Phase 2: Creation

Prerequisites

70% LSI of strength, endurance, and functional tests
Competence shown in Acceptance phase

Cueing Strategy: MEET / FEEL

Goal: Moderate intent, beginning to increase stiffness

Example Cues

"Meet the ground" · "Feel the platform" · "Pop off" · "Drive through"

Example Exercises

Lower Limb: Seated vertical jump, seated broad jump

Upper Limb: Med ball put, plyometric push up, Pendlay row

Phase 3: Stretch-Shortening Cycle

Prerequisites

90% LSI of strength, endurance, and functional tests
NB: Check force acceptance and creation of MIDDLE reps vs first and last

Key Concept

Assessing ability of all 3 phases coupled (ecc → amor → con → ecc). Can assess RSI by comparing SSC vs Creation, or 2–3× SSC vs 1 SSC.

Cueing Strategy: FEEL → ATTACK

Goal: Transition from moderate to higher intent as skill develops

Early

"Meet with rhythm"

Mid

"Quick and bouncy"

Late

"Drive and punch"

Example Exercises

Lower Limb: Skips, bounds, multi-contact hops, power cleans

Upper Limb: Push press, med ball throw and catch

Phase 4: Maximal Demands

Key Concept

Assessing sport-specific ability of MTU. Putting previous SSC into sports-specific context. Less control → more chaos.

Prerequisites

>95% LSI all testing

Cueing Strategy: ATTACK / SHOCK

Goal: Stiff tendon, short contact time, high peak force

Example Cues

"Attack the ground" · "Explode through" · "Fast and violent" · "Rip the floor"

Example Exercises

Lower Limb: Depth jumps ± COD ± perturbations, Olympic lifting

Upper Limb: Reactive rotator cuff work, striking, kicking, throwing

Upper vs Lower Limb Plyometrics

1. No Universal Athletic Position

Upper limb position is highly individualised based on injury and sport demands. Multiple planes must be considered.

2. Isolated vs Integrated

Can target specific MTU (early phase) OR integrate whole kinetic chain (early/late phases)

3. Open Chain Dominance

Rapid open chain functions in sports (throwing, striking). Consider in late stage rehab.

4. Extreme Rotational Speeds

7000–9000°/sec demands. Deceleration tolerance is critical. Throwing a baseball ≠ jumping.

5. Force-Velocity Curve

"Surf the force-velocity curve" — resistance training is essential alongside plyometrics

Programming Recommendation

Mixed/concurrent approach: 2–5 sets of 1–6 contacts, 2–3×/week, minimum 48hr recovery

Volume Guidelines

Plyometrics-Only Programming

Beginner: 80–100 contacts per session

Intermediate: 100–120 contacts per session

Advanced: 120–140 contacts per session

Split across 2–3 sessions per week with minimum 48 hours between sessions

Mixed Model Programming (Plyometrics + Other Training)

Per Session: 2–5 sets of 1–6 contacts per set

Frequency: 2–3× per week

Recovery: Minimum 48 hours between sessions

⚠️ Critical Balance

Remember to balance stress throughout the athlete's program. Plyometrics-only programs can have greater volumes than mixed model programs.

Case Studies

Case 1: ACL Athlete — Contact Sport

Status: 8 months post-op, 90% LSI all testing

Current Phase: SSC Phase (ready to progress to Maximal Demands)

Goal: Return to play ASAP

Plyometric-Only Program

100–120 contacts per session (intermediate level)
Focus on sport-specific patterns with progressive chaos
Mix of SSC exercises progressing to depth jumps with COD
2–3×/week, 48hr minimum between sessions

Mixed Program — 3 days/week

Day 1: Strength + reactive plyos (3 sets × 4 contacts)
Day 2: Power + SSC drills (4 sets × 5 contacts)
Day 3: Sport-specific + maximal plyos (3 sets × 3 contacts)

Case 2: RCRSP — Overhead Sport

Status: 5 weeks post non-traumatic injury, 70% LSI

Current Phase: Creation Phase

Goal: Return to sport ASAP

Plyometric-Only Program

80–100 contacts per session (beginner level)
Focus on Creation exercises: med ball puts, plyometric push ups
Cue with "Meet/Feel" intent
Progress to SSC when LSI reaches 90%

Mixed Program — 3 days/week

Day 1: Strength endurance + absorption work (2 sets × 6)
Day 2: Hypertrophy + creation plyos (3 sets × 4)
Day 3: Power focus + med ball work (3 sets × 3)

Key Considerations

Always respect LSI thresholds before progressing phases
Check quality of middle reps in SSC phase
Adjust cueing based on current phase and tissue irritability
Mixed programs allow for concurrent development of multiple qualities

Plyometrics & Cueing Assessment

Test your understanding of plyometric training principles and cueing applications.

A Physio's Guide to Plyometrics