Plyometric Training

Plyometrics, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Key Chapters

Clark, M.A. and Lucett, S.C. (2010) NASM essentials of sports performance training. Philadelphia, PA: Lippincott, Williams & Wilkins.[chapter 8: plyometric training]

Goodwin, J.E. and Jeffreys, I. (2016) Plyometric Training. In Jeffreys, I., & Moody, J. (Eds.). Strength and Conditioning for Sports Performance. London: Routledge.

Ratamess, N. A. (2012). ACSM's foundations of strength training and conditioning. Wolters Kluwer Health/Lippincott Williams & Wilkins. (Ch 14)

Sole, C. (2018) Plyometric training. In Turner, A., & Comfort, P. (Eds.). (2017). Advanced Strength and Conditioning: An Evidence-based Approach. London, UK: Routledge. (Ch 16)

Further Reading

Asadi, A., Arazi, H., Young, W. B., & de Villarreal, E. S. (2016). The effects of plyometric training on change-of-direction ability: a meta-analysis. International journal of sports physiology and performance, 11(5), 563-573.

Bedoya, A. A., Miltenberger, M. R., & Lopez, R. M. (2015). Plyometric Training Effects on Athletic Performance in Youth Soccer Athletes: A Systematic Review. The Journal of Strength & Conditioning Research, 29(8), 2351-2360.

Chandler, T. J., & Brown, L. E. (Eds.). (2008). Conditioning for strength and human performance. Lippincott Williams & Wilkins.

Chu, D. A., & Myer, G. (2013). Plyometrics. Human Kinetics.

Davies, G., Riemann, B. L., & Manske, R. (2015). Current concepts of plyometric exercise. International journal of sports physical therapy, 10(6), 760.

de Villarreal, E. S. S., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength performance? A meta-analysis. Journal of Science and Medicine in Sport, 13(5), 513-522.

de Villarreal, E. S., Requena, B., & Cronin, J. B. (2012). The effects of plyometric training on sprint performance: A meta-analysis. The Journal of Strength & Conditioning Research, 26(2), 575-584. doi: 10.1519/JSC.0b013e318220fd03

Ebben, W. P. (2007). Practical guidelines for plyometric intensity. NSCA’s Performance Training Journal, 6(5), 12-16.[full text]

Gamble, P. (2013). Strength and conditioning for team sports: sport-specific physical preparation for high performance. Routledge. [google books]

Hoffman, J., & Conditioning Association. (2012). NSCA's Guide to Program Design. Human Kinetics.

Joyce, D., & Lewindon, D. (Eds.). (2014). High-performance training for sports. Human Kinetics.

Luebbers, P.E., J.A. Potteiger, M.W. Hulver, J.P. Thyfault, M.J. Carper, and R.H. Lockwood. (2003) Effects of plyometric training and recovery on vertical jump performance and anaerobic power. J. Strength Cond. Res. 17(4):704–709. [full text]

Makaruk, H. & Sacewicz, T. (2010) Effects of plyometric training on maximal power output and jumping ability Human Movement, Vol. 11, No.1, 17–22 [full text]

Markovic, G. (2007) Does plyometric training improve vertical jump height? A meta-analytical review Br J Sports Med Vol. 41, 349-355 [full text]

Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10), 859-895.

McNeely, E. (2005). Introduction to plyometrics: Converting strength to power. NSCA’s Performance Training Journal, 6(5), 19-22.[full text]

Ramirez-Campillo, R., Álvarez, C., García-Hermoso, A., Ramírez-Vélez, R., Gentil, P., Asadi, A., ... & Sanchez-Sanchez, J. (2018). Methodological characteristics and future directions for plyometric jump training research: a scoping review. Sports Medicine, 1-23.

Ratamess, N. A. (2012). ACSM's foundations of strength training and conditioning. Wolters Kluwer Health/Lippincott Williams & Wilkins.

Smith, J. (2008) Why is Ground Contact Time Important in Plyometrics [full text]

Turner, A. P., Bellhouse, S., Kilduff, L. P., & Russell, M. (2015). Postactivation potentiation of sprint acceleration performance using plyometric exercise. The Journal of Strength & Conditioning Research, 29(2), 343-350. doi: 10.1519/JSC.0000000000000647

Vossen, J.F., Kramer, J.F., Burke, D.G. and Vossen, D.P. (2000) Comparison of dynamic push-up training and plyometric push-up training on upperbody power and strength. J. Strength Cond. Res. 14(3): 248–253. [full text]

Wilson, J.M. and Flanagan, E.P. (2008) The role of elastic energy in activities with high force and power requirements: A brief review. J Strength Cond Res Vol. 22, No. 5, 1705-1715 [abstract]


Plyometric Training - Science for Sport article

Stretch-shortening Cycle - Science for Sport article

Reactive Strength Index - Science for Sport article

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