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A Guide to Plyometrics for Youth Athletes

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A Guide to Plyometrics for Youth Athletes

Plyometrics involve jump training which train the muscles stretch shortening cycle with the goal of improving speed and power.

When loaded and prescribed correctly, plyometrics can increase muscle strength, neuromuscular control, muscle-tendon stiffness, bone density and decrease the chance of injury.

To achieve the best results from your plyometrics training, it must be incorporated alongside regular sprint and strength training. A good way to fit them into your weekly training schedule is to program them at the end of your warmups, these act as post activation potentiation (PAP) or 'priming' your body for the main session ahead.

By improving your speed and power you are able to sprint and accelerate faster as well as jump higher.

They will also improve your agility as you are able to change direction more explosively, which is particularly useful in invasion and team-bases sports.

It will improve your running technique and economy which will in turn help improve your endurance and repeat sprint ability.

Some examples of plyometric training include:

  • Pogos
  • Single Leg Pogos
  • Lateral Skater Bounds
  • Forward Skater Bounds
  • Depth Jumps

If you're looking to improve your athleticism for next season and still trying to figure out how to do so, get in touch with us.

Matt Hucul
Junior Strength Coach
Inner Athlete (AUS)


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