Plyometric Prerequisites & Readiness Criteria

Plyometrics impose high forces quickly, so readiness criteria are screened before progressing to moderate/high-intensity drills:

Strength base (lower body): A commonly cited guideline is the ability to back squat ≈1.5× body weight before performing high-intensity lower-body plyometrics (e.g., depth jumps); some texts use a lower threshold for low-intensity drills. For upper-body plyometrics, a guideline is being able to bench press ≈1.0× body weight (and, for larger athletes, to complete ~5 clap push-ups). these strength thresholds vary by source and are debated; many beginners can safely perform low-intensity plyometrics without meeting them.

Technique/balance: demonstrate correct landing mechanics (soft, balanced, knees tracking over toes, no valgus collapse) and adequate single-leg balance/stability before single-leg or depth work. A simple criterion: hold a stable single-leg stance and land/stick a low jump under control.

Body mass: very heavy athletes (often cited as >100 kg / ~220 lb) should limit high-intensity, high-amplitude drills (especially depth jumps from tall boxes) because impact forces scale with mass.

Other: no acute lower-limb injury, adequate training age, and a proper warm-up before each session.

• Lower-body high-intensity guideline: back squat ~1.5× body weight.
• Upper-body guideline: bench press ~1.0× body weight (and ~5 clap push-ups).
• Demonstrate sound landing mechanics and single-leg balance/stability first.
• Heavy athletes (>~100 kg) should limit high-amplitude/depth work.
• Require injury-free status, adequate training age, and a thorough warm-up.