How to Progress Plyometrics | 5 Levels From Beginner to Advanced

[@TheMovementSystem]

Check out my 12 Week Vertical Jump Program: marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt

[@psychologicallyspeaking]

thank you for the baby steps and the progression. a lot of plyo videos on yt are just gonna get people hurt.

[@Bombsuitsandkilts]

This was my approach for healing my shin splints and helping with lower leg health as a heavy athlete, very low level high volume plyos into more intense plyos. I have much stronger ankles and don't deal with pain nearly as much, I just hit 10 meters in three bounds at 285 lbs.

[@harshtomar9918]

Healed your shin splints?

[@Bombsuitsandkilts]

@harshtomar9918 Yeah, there are a few different ideas for the mechanism for "healing" or "fixing" shin splints, but the two main ones are progressive overloading the area that causes pain (tib raises and stretches) and shifting the load to another part of the leg by either changing form or strengthing a preffered part of the leg (learning not to heal strike or getting bigger calves) My favorite example was a study where by strengthening peoples calfs with traditional weight movements the runners stopped heal striking and used a more calf dominant form. So heel striking and shin splints could be seen as a weakness of the calf or an overpendance on the tib-anterior.

[@harshtomar9918]

@@Bombsuitsandkilts actually i am suffering from posterior shin splints from more than 6months can you tell me in short how can i fix that... Taken more than 30 physio sessions strengthening rehab but still pain after 10 days of running

[@oyvind10]

​@@harshtomar9918 check out knees over toes guy. His ecercises have done wonders for my knees and shins and i can now jump and sprint painfree again

[@osvaldoaponte]

I've grown super fond of your videos.

[@samuelemeryjiujitsu]

Called out hard at 4:10 hahahaha. I'm right there with Carmen

[@richardtan3108]

underrated channel

[@IntelsCreed]

Love respect and much much power to the true mentors outthere

[@PhysioMTL]

Well explained, thanks!

[@sebastiancordovez273]

Awesome video

[@Max-GBX-China]

Good video help me study more about sport performance.

[@aminenacer8718]

Thanks so much doc

[@nigelmoyer2086]

A similar video structure with upper body plyo’s would be great!

[@KGRAO2047]

🙏🇮🇳 thanks for your videos on plyometrics helpful for my Olympic diving program. K g RAO

[@aroberge1]

Would you do something different for seniors (60+) who wish to start plyometrics?

[@VinWorksOut]

Great stuff thanks

[@TREzyGetPuzze]

Long time coming for this lol

[@sciencensorcery]

How would you program this as far as reps/sets/frequency? I'm definitely not a youth athlete 😅 just hoping to improve my force absorption/transfer for running without pain.

[@TheMovementSystem]

Important to build up over time. Find a volume that you can do without getting hurt for example maybe 3 sets of 5 of 3 different exercises. Then add a few extra reps each week

[@sciencensorcery]

@@TheMovementSystem Cool, thanks!

[@bigchainring1977]

Stretch more..less pain..

[@NevJumps]

How many weeks would you recommend for each level?

[@TheMovementSystem]

It depends on the athlete. Typically 2-4 weeks but some athletes will progress faster than others. Also youth athletes may be better off spending a year doing resistance training and level 1-3 plyos. They tend to be force deficient for quite a while so there's just not as much benefit to doing high level plyos relative to building strength.

[@alvinperezperez1158]

I love this! But I do have a question. How long should I spend on each level if I perform each 3 times a week?

[@thelatehooper]

Ideally, how long should I do a level before moving to the next level? Thanks.

[@ΙΩΑΝΝΗΣΠΙΑΤΙΔΗΣ-σ6τ]

Excellent video...FULL plyo guide

[@helendangelo3885]

How deep should the squat be in vertical jumps?

[@inb3656]

So we would repeat the same movement everyday until we do it well? And how many times per exercise?

[@DonaldGaron]

Could you do a similar video but for golfer's elbow and tennis elbow?

[@TheMovementSystem]

Yes. As soon as we get someone in the clinic with tennis elbow

[@DonaldGaron]

@@TheMovementSystem ok! If possible, it would be great if you could talk about both golfer's and tennis elbow and specifically how to progress plyometrics (easy to advanced like in this video) for those conditions

[@Toast_Dealer]

sheeesh idk if its hard or easy to master force and mentioning force feels like star wars

[@subbysibuyas1916]

Not related about this video but, should i train for hypertrophy first before strength? My goal is to increase my vertical jump

[@TheMovementSystem]

The way I wrote my 12 week vertical jump program is 4 weeks of hypertrophy + plyos then 8 weeks of power and plyos

[@polymniap.s.4096]

Thank you for the informative videos you're providing. I have some questions about plyometric exercises. How can I safely proceed with a small meniscus tear, cruciate ligament issues, and generally elastic joints, all while considering a 12-year-old full spinal fusion? I've been weightlifting for 3 years and feel ready to try plyometrics. I've been cautious, starting with simple jumps and limiting reps in each session. I'm noticing a different sensation compared to weightlifting. What's your opinion on this? I understand my case is quite special, and I'm actively working on addressing my body's needs. I'm focused on listening to my body and aiming to expand its limits.

[@rubini1111]

I trust you.

[@ozzy6162]

I'm (still) trying to recover from a knee ligament sprain/problem. Would this progression be appropriate for rehabbing my knee?

[@AlnimSanPedro-gy3gq]

No.

[@MalcolmGDotson3]

Question, would using the arms to drive down on the drop freeze, as with the snap downs be a problem?

[@brianbrunning7489]

Show us you doing the jumps buddy.

[@TheMovementSystem]

I’ll post my plyos and some dunk videos this summer. Right now I’m training for a triathlon so my plyos are mostly extensive and not that exciting. But this summer I’ll get back to more intensive plyos

[@lnedelcu66]

Hi, what is difference between drop jump and depgh jump?

[@TheMovementSystem]

I believe the drop jump is a bit quicker off the ground and often doesn’t involve arm swing. The depth jump involves a bit more knee bend and arm swing

[@lnedelcu66]

@@TheMovementSystem sorry, is not the right ansewer, with what you say is not so important when you use one ore other in training program.

[@davidshore3523]

Is there an age limit on doing these exercises? I am 59

[@MuttonErase]

not really, but if you haven't been running or jumping recently I wouldn't start with these. Start with lower level extensive plyometrics like pogo hops. Increase your volume first for those first then come back to these exercises. Also, for the drop freezes and depth jumps, don't jump off a box thats higher than your vertical. (i.e. if your vertical is 30 inches, then the highest box you should do those exercises off is a 30 inch box)

[@davidshore3523]

@@MuttonErase thank you. Your advice is appreciated

[@Unonomouse]

How many sets and repetitions of these exercises do you think are optimal and how for many days a week?

[@maxpopyk491]

3 days a week 3 sets 6to8reps each rep done well and with intecity

[@bigchainring1977]

Probably even more important with plyometrics is you need to have complete focus and very good execution... If your mind wanders at all you won't do as well..

[@Toast_Dealer]

i thought depth jump was death jump:/

[@nepzski]

880th like and 27th comment

[@TheMovementSystem]

🔥

[@myrusEW]

Can you please talk to your aid? He doesn’t know what you want or when. Communicate..