A plyometric workout programme is not simply a collection of jumping exercises performed on a vague schedule. An effective programme follows specific principles of progression, volume management, and periodisation that allow the neuromuscular and connective tissue adaptations of plyometric training to develop safely and systematically.
Most plyometric programmes available online fall into one of two failure modes: they are either too brief and unstructured to produce meaningful adaptation, or they are too aggressive for the athlete to recover from and sustain. This guide provides complete, ready-to-use 8-week programmes for two athlete levels, with the specific principles that make them effective and the modifications needed for different training goals.
The Principles of Plyometric Programme Design
Before presenting the programmes themselves, understanding the principles behind them allows you to modify them intelligently for your specific situation.
Progressive overload: Like all training, plyometric programmes must progressively increase the demand on the neuromuscular and connective tissue systems to continue producing adaptation. In plyometrics, overload is achieved by:
- Increasing exercise intensity (progressing from box jumps to depth jumps, from bilateral to single-leg)
- Increasing volume (more contacts per session)
- Increasing box height (for depth jump variations)
- Reducing rest periods (increasing metabolic demand)
- Adding resistance (weighted vests, dumbbells)
Volume measurement: Plyometric volume is measured in contacts, where each individual foot contact with the ground counts as one contact. A set of 10 bilateral box jumps equals 10 contacts (two feet landing simultaneously counts as one contact). A set of 10 alternating bounds equals 10 contacts (one contact per bound).
Intensity classification: Plyometric exercises are classified by the intensity of demand they impose:
- Low intensity: Ankle hops, pogo jumps, rope jumping, standing broad jump
- Moderate intensity: Box jumps, hurdle hops, lateral bounds, bounding
- High intensity: Depth jumps, single-leg depth jumps, single-leg bounding
- Very high intensity: Maximum velocity depth jumps, loaded plyometrics, depth jump to sprint
Volume by intensity and training level:
Beginner weekly contact guidelines:
- Low intensity: 80 to 100 contacts
- Moderate intensity: 40 to 60 contacts
- High intensity: 0 (not appropriate for beginners)
Intermediate weekly contact guidelines:
- Low intensity: 100 to 150 contacts
- Moderate intensity: 60 to 100 contacts
- High intensity: 40 to 60 contacts
Advanced weekly contact guidelines:
- Low/moderate intensity: 120 to 200 contacts combined
- High intensity: 60 to 100 contacts
- Very high intensity: 30 to 50 contacts
Frequency: Plyometric sessions should be performed 2 to 3 times per week with 48 to 72 hours between sessions. This frequency allows adequate recovery while providing sufficient stimulus frequency for neuromuscular adaptation.
Rest periods within sessions: Rest between sets of plyometric exercises should be generous enough to maintain quality:
- Low intensity exercises: 60 to 90 seconds between sets
- Moderate intensity: 90 to 120 seconds between sets
- High intensity (depth jumps): 2 to 3 minutes between sets
Session placement: Always perform plyometric work at the beginning of a training session, after a warm-up but before any fatiguing strength or conditioning work. The neuromuscular demands of plyometrics are incompatible with pre-existing significant fatigue.
The 8-Week Beginner Plyometric Programme
This programme is designed for athletes who are new to structured plyometric training or who are returning after a significant break. Prerequisites: ability to squat bodyweight for 15 repetitions and perform 10 push-ups.
Programme structure: 2 sessions per week, 48 to 72 hours between sessions.
Phase 1: Foundation (Weeks 1 to 2)
Goal: Establish landing mechanics, basic explosive power, and tolerance for plyometric loading.
Session A:
Warm-up (8 minutes):
- Easy jog 3 minutes
- Leg swings (forward and lateral) 10 per side
- Ankle circles 10 per direction per foot
- Quick feet in place 3 x 10 seconds
- Bodyweight squat 2 x 10
Main session:
- Ankle hops: 3 sets x 15 contacts, 60 seconds rest
- Standing broad jump: 3 sets x 5 contacts, 90 seconds rest
- Box jump (40cm): 3 sets x 5 contacts, 90 seconds rest
- Medicine ball chest pass: 3 sets x 8, 60 seconds rest
Total contacts: approximately 55 to 60
Session B:
Warm-up: same as Session A
Main session:
- Pogo jumps: 3 sets x 15 contacts, 60 seconds rest
- Lateral bound: 3 sets x 6 contacts per side, 90 seconds rest
- Box jump (40cm): 3 sets x 5 contacts, 90 seconds rest
- Medicine ball rotational throw: 3 sets x 8 per side, 60 seconds rest
Total contacts: approximately 60 to 65
Coaching notes weeks 1 to 2:
Focus entirely on technique during these two weeks. Landing mechanics are the priority: soft, absorbed landings on the balls of the feet with knees tracking over the toes. Do not progress to heavier exercises until landings are consistently quiet and controlled.
Phase 2: Development (Weeks 3 to 4)
Goal: Introduce more demanding exercises and begin developing the reactive qualities of plyometric training.
Session A:
Warm-up (8 minutes): same structure as Phase 1
Main session:
- Pogo jumps: 3 sets x 20 contacts, 60 seconds rest
- Box jump (50cm): 4 sets x 5 contacts, 90 seconds rest
- Hurdle hop (30cm hurdles, 4 hurdles): 3 sets, 90 seconds rest
- Single-leg box jump (40cm): 2 sets x 4 contacts per leg, 90 seconds rest
- Medicine ball overhead throw: 3 sets x 8, 60 seconds rest
Total contacts: approximately 80 to 85
Session B:
Warm-up: same structure
Main session:
- Ankle hops: 3 sets x 20 contacts, 60 seconds rest
- Bounding: 3 sets x 30 metres, 90 seconds rest
- Lateral bound continuous: 3 sets x 15 metres per direction, 90 seconds rest
- Standing broad jump into vertical jump: 3 sets x 4 contacts, 90 seconds rest
- Medicine ball rotational throw: 3 sets x 8 per side, 60 seconds rest
Total contacts: approximately 85 to 90
Coaching notes weeks 3 to 4:
Begin tracking jump height and contact quality subjectively. The standing broad jump distance should be improving from week 1. Box jump height can increase as confidence develops.
Phase 3: Intensification (Weeks 5 to 6)
Goal: Introduce reactive exercises and develop the fast stretch-shortening cycle alongside continued general power development.
Session A:
Warm-up (10 minutes): Extended to include more dynamic preparation for the higher-intensity exercises
Main session:
- Single-leg pogo jumps: 3 sets x 12 contacts per leg, 90 seconds rest
- Depth jump (35 to 40cm): 3 sets x 5 contacts, 2 minutes rest
- Box jump (55cm): 3 sets x 5 contacts, 90 seconds rest
- Bounding: 3 sets x 40 metres, 90 seconds rest
- Plyo push-up: 3 sets x 6, 90 seconds rest
Total contacts: approximately 80 to 90
Session B:
Warm-up: Extended dynamic preparation
Main session:
- Pogo jumps: 4 sets x 20 contacts, 60 seconds rest
- Depth jump (35 to 40cm): 3 sets x 5 contacts, 2 minutes rest
- Lateral bound continuous: 3 sets x 20 metres per direction, 90 seconds rest
- Hurdle hop (40cm hurdles, 5 hurdles): 3 sets, 90 seconds rest
- Medicine ball chest pass: 3 sets x 8, 60 seconds rest
Total contacts: approximately 85 to 95
Coaching notes weeks 5 to 6:
The depth jump introduction is the most significant change in this phase. Box height should produce minimal knee bend at landing. If the knees are bending more than 20 to 30 degrees, reduce the box height.
Phase 4: Peak (Weeks 7 to 8)
Goal: Maximum power expression and consolidation of all adaptations.
Session A:
Warm-up: Full 10-minute dynamic preparation
Main session:
- Single-leg pogo jumps: 4 sets x 15 contacts per leg, 90 seconds rest
- Depth jump (40 to 50cm): 4 sets x 5 contacts, 2 to 3 minutes rest
- Single-leg box jump (45cm): 3 sets x 5 contacts per leg, 90 seconds rest
- Bounding: 4 sets x 40 metres, 90 seconds rest
- Plyo push-up: 3 sets x 8, 90 seconds rest
Total contacts: approximately 100 to 110
Session B:
Warm-up: Full 10-minute dynamic preparation
Main session:
- Depth jump (40 to 50cm): 3 sets x 5 contacts, 2 to 3 minutes rest
- Box jump into sprint (50cm): 3 sets x 3 contacts, 2 minutes rest
- Lateral bound into sprint: 3 sets x 3 bounds into 20m sprint, 2 minutes rest
- Medicine ball rotational throw: 4 sets x 8 per side, 60 seconds rest
- Hurdle hop (45cm, 6 hurdles): 3 sets, 90 seconds rest
Total contacts: approximately 90 to 100
The 8-Week Intermediate Plyometric Programme
This programme is for athletes who have completed at least one plyometric training block or who have 6 to 12 months of consistent plyometric training experience. Prerequisites: ability to squat 1.5 times bodyweight, depth jump competency at 40cm, RSI above 1.0.
Phase 1: Reactivation (Weeks 1 to 2)
Goal: Restore reactive strength from any off-season detraining and establish programme baselines.
Session A (twice per week):
Warm-up (10 minutes): Dynamic drills including A-skips, B-skips, and high knees
Main session:
- Pogo jumps: 4 sets x 20 contacts, 60 seconds rest
- Depth jump (45cm): 4 sets x 5 contacts, 2 minutes rest
- Bounding: 4 sets x 40 metres, 90 seconds rest
- Single-leg box jump (50cm): 3 sets x 5 per leg, 90 seconds rest
- Plyo push-up: 3 sets x 8, 90 seconds rest
- Medicine ball rotational throw: 3 sets x 8 per side, 60 seconds rest
Total contacts: approximately 100 to 110 per session
RSI testing protocol: Test RSI at the end of week 2 to establish a baseline for tracking programme progress.
Phase 2: Development (Weeks 3 to 4)
Goal: Progress exercise intensity and begin developing sport-specific reactive qualities.
Session A:
Main session:
- Single-leg pogo jumps: 4 sets x 15 per leg, 90 seconds rest
- Depth jump (50 to 55cm): 4 sets x 5 contacts, 2 to 3 minutes rest
- Single-leg depth jump (35 to 40cm): 3 sets x 4 per leg, 2 to 3 minutes rest
- Bounding: 4 sets x 50 metres, 90 seconds rest
- Box drop push-up: 3 sets x 5, 2 minutes rest
Total contacts: approximately 110 to 120 per session
Session B:
Main session:
- Depth jump (50 to 55cm): 3 sets x 5 contacts, 2 to 3 minutes rest
- Depth jump to sprint (50cm): 4 sets x 1 depth jump into 20m sprint, 2 to 3 minutes rest
- Continuous lateral bound: 4 sets x 25 metres per direction, 90 seconds rest
- Single-leg hop: 4 sets x 6 per leg, 90 seconds rest
- Medicine ball rotational throw: 4 sets x 8 per side, 60 seconds rest
Total contacts: approximately 100 to 110 per session
Phase 3: Intensification (Weeks 5 to 6)
Goal: Maximum reactive strength development at the highest appropriate intensity.
Session A:
Main session:
- Single-leg pogo jumps: 4 sets x 20 per leg, 90 seconds rest
- Single-leg depth jump (40 to 45cm): 4 sets x 5 per leg, 2 to 3 minutes rest
- Bounding: 5 sets x 50 metres, 90 seconds rest
- Depth jump to sprint (55cm): 4 sets x 1 into 30m sprint, 3 minutes rest
- Box drop push-up: 4 sets x 5, 2 minutes rest
Total contacts: approximately 120 to 130 per session
Session B:
Main session:
- Depth jump (55 to 60cm, optimal RSI height): 4 sets x 5 contacts, 2 to 3 minutes rest
- Reactive drop jump with change of direction: 4 sets x 3 per direction, 2 minutes rest
- Continuous lateral bound: 4 sets x 30 metres per direction, 90 seconds rest
- Triple jump sequence: 4 sets x 4 per side, 90 seconds rest
- Medicine ball rotational throw with sprint: 3 sets x 6 per side into 10m sprint, 90 seconds rest
Total contacts: approximately 110 to 125 per session
Mid-programme RSI test: Test RSI at the end of week 6 and compare to the week 2 baseline. Expected improvement: 10 to 20 percent.
Phase 4: Peak and Transfer (Weeks 7 to 8)
Goal: Transfer plyometric adaptations to sport-specific contexts and peak for performance assessment.
Session A:
Main session:
- Single-leg depth jump (optimal height): 5 sets x 4 per leg, 3 minutes rest
- Depth jump to sprint (optimal height): 5 sets x 1 into 30m sprint, 3 minutes rest
- Bounding: 4 sets x 60 metres at maximum effort, 2 minutes rest
- Medicine ball rotational throw for maximum distance: 4 sets x 5 per side, 90 seconds rest
Total contacts: approximately 100 to 115 per session (reduced volume, maintained intensity)
Session B:
Main session:
- Depth jump (optimal RSI height): 4 sets x 5, 3 minutes rest
- Sport-specific reactive drill (see sport-specific modifications below): 4 sets, 2 minutes rest
- Reactive drop jump with change of direction: 4 sets x 3 per direction, 2 minutes rest
- 10 to 30 metre sprint from various starting positions: 6 sprints, 3 minutes rest
Post-programme RSI test: Test RSI at the end of week 8 and compare to both baseline and week 6 values. Expected total improvement from an 8-week intermediate programme: 15 to 30 percent RSI improvement.
Goal-Specific Programme Modifications
For vertical jump improvement:
Emphasise: Depth jumps (maximum jump height focus), single-leg box jumps, continuous hurdle hops
De-emphasise: Horizontal bounding, sprint integration
Add: Countermovement jump practice (measuring jump height each session)
Specific addition: Week 5 to 8, add countermovement jump with arm swing at the start of each session (3 x 3 with full recovery) to specifically develop vertical jump mechanics alongside the reactive training
For sprint speed improvement:
Emphasise: Depth jump to sprint, bounding, single-leg reactive exercises, horizontal broad jumps
De-emphasise: Pure vertical jump exercises
Add: 10 to 30 metre sprint at the end of each session (4 to 6 sprints with full recovery)
Specific addition: Week 5 to 8, add resisted sprint (resistance band or sled, approximately 10 percent of bodyweight) before the free sprint to develop horizontal power application
For direction change and agility:
Emphasise: Lateral bounds, reactive depth jumps with direction calls, lateral pogo jumps
De-emphasise: Pure vertical and horizontal exercises
Add: Reactive agility drills (responding to a partner’s signals while in a plyometric context)
Specific addition: Chaos pogo jumps (changing direction during continuous pogo jumping in response to signals)
For running economy (distance runners):
Emphasise: Pogo jumps (bilateral and single-leg), forward pogo jumps, light bounding
De-emphasise: Very high-intensity depth jumps that produce excessive fatigue in the context of high running volume
Add: Strides with form focus immediately after plyometric sessions to transfer the neuromuscular activation to running mechanics
Frequency: Keep to 2 sessions per week maximum alongside high running volume
How to Structure a Plyometric Session
The universal session structure for all plyometric training:
1. General warm-up (5 minutes):
Easy jogging, cycling, or rowing to elevate heart rate and tissue temperature.
2. Dynamic mobility (5 minutes):
Leg swings, hip circles, ankle circles, and arm circles to take joints through full range of motion.
3. Activation drills (5 minutes):
A-skips, B-skips, high knees, and quick feet to activate the specific neuromuscular patterns of plyometric training.
4. Main plyometric session (20 to 35 minutes):
Begin with the highest-intensity exercises while fresh and progress to lower-intensity exercises as the session continues. The sequence is: reactive/high intensity (depth jumps), then moderate intensity (bounding, box jumps), then low intensity (pogo jumps, medicine ball work).
5. Cool-down and mobility (5 to 10 minutes):
Easy walking, calf stretching, hip flexor stretching, and plantar fascia work.
Session duration: A complete plyometric session should take 40 to 55 minutes including warm-up and cool-down. Sessions lasting longer than 60 minutes typically involve too-short rest periods or too-high volume, both of which compromise training quality.
How to Assess Progress and When to Advance
Objective progress markers:
- RSI improvement of 10 to 15 percent from baseline to mid-programme
- Increased box jump height (track maximum height at the end of each week)
- Improved bounding distance per stride (measure over a fixed number of bounds)
- Reduced sprint time over 10 to 30 metres (test at weeks 0, 4, and 8)
Readiness to advance to the intermediate programme:
- Completed the full 8-week beginner programme consistently
- Can perform depth jumps from a 40cm box with minimal knee bend and brief contact
- RSI above 1.0 on smartphone app testing
- No current lower limb pain or injury
Readiness to progress box height within the intermediate programme:
- RSI is highest at the new height compared to the current height (test and compare)
- Landing mechanics remain consistent (minimal knee bend, no inward knee collapse)
- Contact time has not significantly increased from the current height
Signs to reduce volume or intensity:
- Persistent lower limb soreness that does not resolve within 48 hours of a session
- Declining jump height or RSI across successive sessions (accumulated fatigue signal)
- Any sharp pain in the knees, Achilles, or shins during or after sessions
Frequently Asked Questions
Can I do the plyometric programme every day?
No. The neuromuscular and connective tissue recovery from plyometric training requires 48 to 72 hours. Performing plyometric sessions daily prevents the adaptations from consolidating, accumulates connective tissue stress, and significantly increases injury risk. Two sessions per week for beginners and 2 to 3 sessions for intermediate athletes is the appropriate frequency.
Can I combine this programme with strength training?
Yes, and combining them produces better results than either alone. The key principle is to perform plyometrics before strength training in the same session, never after. Scheduling plyometric sessions on the same days as strength training (plyometrics first) reduces the number of training days required and is well-tolerated by most athletes.
What should I eat before a plyometric session?
Plyometric training is neuromuscularly demanding and benefits from adequate carbohydrate availability. A moderate carbohydrate meal 2 to 3 hours before a session provides the energy substrate for maximal effort jumping. Avoid large meals within 60 minutes of a session as digestive discomfort impairs performance.
How do I know if I am doing too much?
The primary signal of excessive plyometric volume is persistent lower limb soreness that does not resolve within 48 hours of a session. Joint pain (knees, Achilles, shins) that persists after a session is a more serious signal that warrants a temporary reduction in volume or intensity. Performance decline across successive sessions (lower jump heights, longer contact times) is an objective indicator of accumulated fatigue that requires a recovery week.
Should I use a weighted vest for plyometrics?
Weighted vests can increase the demand of plyometric exercises but should only be used by advanced athletes with excellent technique and RSI values above 1.5. Adding a vest of more than 5 percent of bodyweight significantly changes the mechanics of plyometric exercises and can shift the training from fast SSC to slow SSC if the additional load extends contact time. Begin with vests of 2 to 3 percent of bodyweight and progress only when mechanics are maintained.