Plyometrics are a vital part of athletic development, combining speed, power, and coordination to enhance performance in almost any sport. However, not all plyometric exercises are the same. Understanding the difference between extensive and intensive plyometrics—and how to apply them—is essential for long-term success.
Whether you’re a young athlete looking to improve your explosiveness, a parent supporting your athlete’s growth, or a coach designing smarter training plans, this guide will give you the tools to unlock better results safely and effectively.
If you want to incorporate plyometrics into your training with expert guidance, our Accelerator Program is the perfect way to do it. Book a No Sweat Intro with one of our coaches to learn how we can help improve your vertical, explosiveness, and overall athletic performance.
What Are Extensive and Intensive Plyometrics?
Extensive Plyometrics
- Definition: Low-to-moderate intensity exercises emphasizing rhythm, elasticity, and movement quality.
- Examples: Skipping, pogo jumps, single-leg jumps and hops, lateral line hops.
- Purpose: Build foundational movement skills, improve coordination, and enhance neuromuscular/tissue capacity.
- Ground Contact Time: Moderate.
- Load on the Body: Minimal joint stress, ideal for preparation, conditioning, and motor learning.
Intensive Plyometrics
- Definition: High-intensity exercises designed to maximize power and explosiveness.
- Examples: Depth jumps, drop jumps, bounding, hurdle hops, reactive and repeated jumps.
- Purpose: Develop maximal force production, reactive power, and high-speed strength.
- Ground Contact Time: Very short or longer (high landing force absorption).
- Load on the Body: Significant joint stress, requiring a solid strength base and proper recovery.
When to Use Extensive vs. Intensive Plyometrics
Extensive Plyometrics
Best For:
- Off-season or General Preparation Phase: Build a base of movement quality and elasticity.
- Younger Athletes: Teach mechanics and coordination without undue stress.
- Warm-ups: Prime the body for higher-intensity work later in the session.
- Recovery Days: Light, rhythmic movements enhance recovery and maintain elasticity.
Implementation Example:
- Off-Season Week 2: Perform 3 sets of 20-meter skips, 3×20 pogo jumps, and 2×10 bounding steps (low intensity). Emphasize smooth, rhythmic movement with minimal impact. All done on grass for lower impact.
Intensive Plyometrics
Best For:
- Pre-Season or Specific Preparation Phase: Build explosive power and sport-specific performance.
- Mature or Experienced Athletes: Those with a strong foundation in strength and coordination.
- Power Days: Pair with heavy lifting for maximum neuromuscular adaptation (e.g. contrast training).
Implementation Example:
- Pre-Season Week 6: Perform 4 sets of 5 drop jumps from a 12-inch box, followed by 3×10 hurdle hops with a focus on minimal ground contact time. Rest 90-120 seconds between sets.
When (and When Not) to Use Plyometrics
When to Avoid Extensive Plyometrics
- Late Competitive Season: Extensive plyos may interfere with recovery during the taper phase.
- Any time of season when ground contact numbers are high and of low to moderate intensity. This may interfere with recovery.
When to Avoid Intensive Plyometrics
- Early Training Phases: Avoid high-impact exercises before athletes have developed adequate strength and coordination.
- Injured or Deconditioned Athletes: Intensive work can exacerbate injuries or cause setbacks.
- Youth Athletes Without Proper Foundation: Intensive plyos are too demanding for younger athletes without a base of strength and coordination.
- Any time in-season when a high volume of intensive plyo’s occur in game/practice – e.g. volleyball. Extensive plyo’s may be a better option to facilitate recovery and tissue quality.
Key Variables to Consider
- Athlete’s Age and Training Age
Young athletes should focus on extensive plyometrics to build a foundation of movement skills. - Strength Base
As Yuri Verkhoshansky emphasized, intensive plyometrics require adequate strength—typically a squat at 1.5x bodyweight or higher. - Volume and Intensity
Track contacts (e.g., 50-100 for extensive; 10-30 for intensive). Excessive volume increases the risk of injury. - Season Phase
Extensive plyos dominate early phases, while intensive plyos peak closer to competition. This can change for jumping-heavy sports like volleyball or basketball. - Recovery
Intensive plyos require 48-72 hours of recovery between sessions to prevent overtraining.
Consequences of Overdoing Plyometrics in Youth Athletes
For youth athletes, too much too soon can lead to:
- Overuse Injuries: Excessive impact without recovery can lead to chronic joint and soft tissue injuries around the knees, hips, and ankles.
- Burnout: High volumes of plyos without recovery hinder long-term development.
- Poor Movement Patterns: Skipping foundational work leads to ingrained inefficiencies that limit future performance.
As Jake Tuura highlights, “Youth athletes should focus on mastering movement before chasing intensity.”
The Accelerator Program: Built for Your Long-Term Success
At Speed Mechanics, our Accelerator Program incorporates plyometrics tailored to your needs, whether you’re building a foundation or fine-tuning explosiveness. With our expert coaching, you’ll safely progress through extensive and intensive plyometric phases to unlock your athletic potential.
👉 Ready to take your performance to the next level? Book a No Sweat Intro today and learn how we can help you improve your vertical, explosiveness, and speed. Click here to book.
Conclusion: Plyometrics Done Right
Plyometrics are a powerful tool for athletic development, but they must be implemented with care. Extensive plyometrics lay the foundation, while intensive plyometrics help you peak. The key is to align them with your goals, training phase, and recovery needs.
With our Accelerator Program, you’ll get a comprehensive plan that incorporates plyometrics strategically to enhance your long-term athletic development. Let’s make your next jump your best one.
👉 Book your No Sweat Intro today and start building the explosiveness you need to succeed.
References
Francis, C. (1992). Training for speed. Charliesprint.com.
Tuura, J. (2021). Plyometric progression for young athletes. Simplifaster. Read more here.
Verkhoshansky, Y. (2006). Special strength training manual for coaches. Ultimate Athlete Concepts.
Radcliffe, J., & Farentinos, R. C. (1999). High-powered plyometrics. Human Kinetics.
Natera, A. (2022). Advanced plyometric strategies for sport-specific development. Article link.
PJ Performance. (2023). Foundations of youth plyometrics. Instagram Insights.