Plyometric Intensity Levels (Low to High)
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Plyometric drills range from low-intensity (small jumps in place) to high-intensity (depth jumps, single-leg work); progress up the ladder only as competence and tolerance allow.
Detail
Plyometric intensity is the amount of stress placed on the muscles, connective tissue, and joints per contact. It rises with jump height/amplitude, single- vs double-leg landing, horizontal vs vertical demand, speed of execution, and added external load. A general low-to-high ordering:
| Level | Examples | Notes |
|---|---|---|
| Low | Jumps in place, low-amplitude hops, ankle bounces, low-box step-offs | Double-leg, small amplitude, soft landing |
| Low-moderate | Standing jumps (squat jump), broad/long jump (single effort) | Maximal single efforts, double-leg |
| Moderate | Multiple/repeated jumps, tuck jumps, multiple hops, lateral bounds | Repeated SSC, double-leg |
| Moderate-high | Bounding, box jumps to moderate heights, skater hops | Continuous, more horizontal/single-leg load |
| High | Depth/drop jumps, single-leg hops/bounding, high-box jumps, depth jump to second jump | Highest forces and contact velocities |
Move from in-place → short response → long response → bounding → depth jumps over weeks/months, and from double-leg → single-leg, low → high boxes, body weight → loaded only once the lower-intensity level is mastered. Higher intensity demands lower volume and longer recovery.
Key facts
- Intensity rises with amplitude, single-leg landings, horizontal demand, speed, and added load.
- Low: jumps in place / low hops. Highest: depth jumps and single-leg drills.
- Progress double-leg → single-leg and low → high box only after mastery.
- Higher intensity → fewer foot contacts and longer recovery.
Connections
- Plyometrics (Definition) — intensity is a core dosing variable.
- Plyometric Progression — the order to advance through levels.
- Plyometric Volume Guidelines (Foot Contacts) — high intensity caps volume.
- Depth Jump (Drop Jump) — the high-intensity benchmark drill.
- Jumps in Place — the low-intensity entry drill.
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