Plyometric training, commonly known as “jump training,” is a popular method used to improve speed, agility, and power in athletes. While often associated with elite training programs, many of parents and coaches we work with often ask: Are plyometric exercises safe for young athletes? The answer is yes, but with important considerations to ensure safety and effectiveness.
What Are Plyometric Exercises?
Plyometrics involve explosive movements such as jumping, hopping, and bounding. These exercises help develop strength, coordination, and neuromuscular control by training muscles to generate force quickly. Common plyometric drills include:
- Jump squats
- Box jumps
- Lateral bounds
- Single-leg hops
- Depth jumps
Benefits of Plyometric Training for Young Athletes
When performed correctly, plyometrics offer several benefits, including:
✔ Enhanced Athletic Performance – Improves power, speed, and agility, which are crucial for sports like basketball, soccer, and track & field.
✔ Injury Prevention – Strengthens muscles, tendons, and ligaments, reducing the risk of common sports injuries.
✔ Better Coordination & Balance – Helps young athletes develop body control and movement efficiency.
✔ Increased Bone Density – Weight-bearing activities like jumping can contribute to stronger bones.
Safety Guidelines for Youth Plyometric Training
To maximize benefits and minimize risks, follow these key safety principles:
- Age-Appropriate Progression
- Young athletes (ages 7-10) can start with low-impact drills like hopping, skipping, and jump rope.
- Pre-teens and teens (ages 11-15) can progress to moderate-intensity jumps with proper form.
- High-intensity plyometrics (like depth jumps) should be reserved for well-trained, older teens.
- Proper Supervision & Technique
- Form First: Landing mechanics are crucial. Athletes should land softly, with knees aligned and weight distributed evenly.
- Qualified Coaching: Supervision from a trained professional reduces the risk of injury and ensures proper progression.
- Strength Foundation Before Intensity
- Before engaging in high-impact jumps, young athletes should develop basic strength through bodyweight exercises like squats, lunges, and planks.
- Surface & Footwear Matter
- Perform plyometrics on shock-absorbing surfaces (grass, rubber floors, or wooden courts) to reduce joint impact.
- Wear supportive athletic shoes with proper cushioning.
- Controlled Volume & Recovery
- Avoid excessive repetitions—focus on quality over quantity.
- Allow 48-72 hours between plyometric sessions to prevent overuse injuries.
When to Avoid Plyometrics
Plyometric training may not be suitable for young athletes who:
❌ Have pre-existing joint pain or injuries.
❌ Lack the necessary strength and coordination to land safely.
❌ Are experiencing excessive fatigue or overtraining.
Final Thoughts
Plyometric exercises can be a safe and effective way to enhance athletic performance in youth athletes when implemented correctly. The key is to prioritize proper technique, gradual progression, and adequate recovery. By following these guidelines, young athletes can safely reap the benefits of plyometrics while minimizing injury risk.
Our SPIP program incorporates progressive plyometrics as a main pillar of the training protocol. Athletes are trained with form and technique, that maximizes power development and prevents injuries.
If you would like to incorporate plyometrics into your young athlete’s training, contact one of our expert physical therapists today.
