Plyometric Surface & Footwear

Because plyometric landings generate ground-reaction forces several times body weight, the landing surface and footwear are genuine safety variables.

Surface — should provide some shock absorption while still allowing a quick, responsive push-off:

• Recommended: grass fields, rubberized/sprung athletic flooring, suspended wood gym floors, well-maintained tartan tracks.
• Avoid: concrete and tile (too hard — excessive impact), and very thick, soft mats or deep sand (too compliant — they lengthen amortization time, reduce the SSC benefit, and can destabilize landings/ankles). Thin landing mats are acceptable for teaching but not for reactive work.
• Boxes for box/depth jumps must be sturdy, non-slip on top, and not tip.

Footwear — should have good lateral stability, adequate cushioning, a non-slip sole, and a secure fit; cross-training or court shoes are generally better than minimal/thin-soled running flats for landing-heavy work. Check fit and tread before sessions.

• Use shock-absorbing yet responsive surfaces: grass, rubber/sprung floors, suspended wood, tartan.
• Avoid concrete/tile (too hard) and very soft mats/deep sand (too compliant, slows amortization).
• Boxes must be sturdy, stable, and non-slip on top.
• Footwear: lateral stability, cushioning, non-slip sole, secure fit.