Some of these variables, such as training frequency, are easily understood. The design of plyometric programs requires an understanding of a variety of variables such as exercise mode, frequency, volume, program length, recovery, progression, and intensity ( 28). Meta-analyses demonstrate that plyometric training is effective, though considerable variation exists in the design of plyometric programs employed by researchers ( 7,21). Plyometrics also serve as an important training strategy for enhancing bone health ( 19) and potentially preventing and rehabilitating injuries ( 6). Plyometrics are thought to improve performance in most competitive sports ( 27) and have been recommended for inclusion in a training program ( 1,32).

These findings can be used to guide the progression of plyometric training by incorporating exercises of increasing intensity over the course of a program. Bonferroni-adjusted pairwise comparisons identified a number of differences between the plyometric exercises for the outcome variables assessed ( p ≤ 0.05). A 2-way mixed analysis of variance with repeated measures for plyometric exercise type demonstrated main effects for exercise type and all outcome variables ( p ≤ 0.05) and for the interaction between gender and peak vertical GRF during takeoff ( p ≤ 0.05). These variables included the peak vertical ground reaction force (GRF) during takeoff, the time to takeoff, flight time, JH, peak power, landing rate of force development, and peak vertical GRF during landing. Outcome variables associated with the takeoff, airborne, and landing phase of each plyometric exercise were evaluated. All plyometric exercises were assessed with a force platform. The subjects performed a variety of plyometric exercises including line hops, 15.24-cm cone hops, squat jumps, tuck jumps, countermovement jumps (CMJs), loaded CMJs equal to 30% of 1 repetition maximum squat, depth jumps normalized to the subject's jump height (JH), and single leg jumps.

Twenty-six men and 23 women with previous experience in performing plyometric training served as subjects. This study also sought to assess gender differences in these variables. The purpose of this study was to assess the kinetic characteristics of a variety of plyometric exercises. J Strength Cond Res 25(12): 3288–3298, 2011-Quantification of plyometric exercise intensity is necessary to understand the characteristics of these exercises and the proper progression of this mode of exercise. Kinetic quantification of plyometric exercise intensity. Ebben, WP, Fauth, ML, Garceau, LR, and Petushek, EJ.

Tuck jumps jumps demonstration