8-Week Plyometric Program

8-Week Plyometric Program If increased speed, power and jumping ability can give you a competitive edge in your sport, an 8-week program outlined in a study published in the Journal of Strength and Conditioning Research might be worth working into your regular routine.

Eighteen female soccer players in their late teens and early 20s performed an hour of plyometric box jumps and other drills in addition to their regular training program just one day per week. Compared to players who stuck with their regular technical and tactical training 4 days a week, plyometric drills increased 20-meter sprint time as well as triple hop and standing broad jump distance while improving countermovement jump performance and peak power output.

True Strength Moment: This might be an effective program for athletes in many team and individual sports. With its short duration, you'll know soon enough whether plyometric training is making a difference in your on-field performance.
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