Select your athlete experience tier, season phase (off-season vs in-season) and sport focus (court, field or endurance) to get a starting plyometric foot-contact budget per session (informed by Davies et al., 2015), a work-to-rest guide, and a 3-drill session template.
Core Equation & Guard-Rail
Starting budget: Beginner ≈ 65 contacts · Intermediate ≈ 95 · Advanced ≈ 125 (×0.6 In-Season) · Rest 1:5–1:10
Do your most explosive plyometrics early in a session, before heavy squats or conditioning, and leave about 48 to 72 hours between plyometric days. Davies et al. (2015) describe the best gap as not yet settled, so build up gradually and back off if your knees or Achilles complain.
95 contacts
Davies et al. (2015)
1:5 to 1:10
90 to 120s between sets
48 to 72h
Perform before heavy lifts
| Recommended Drill | Sets × Reps | Coaching Cue |
|---|---|---|
| Single-Leg Snap-Down to Stick | 3 × 6 | Deceleration & knee alignment |
| Countermovement Box Jump (Step Down) | 4 × 5 | Concentric impulse without landing tax |
| Lateral Skater Bounds to Stick | 3 × 6 | Frontal-plane ankle & hip stiffness |
General fitness and training estimates only. Not medical advice.
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Starting budget: Beginner ≈ 65 contacts · Intermediate ≈ 95 · Advanced ≈ 125 (×0.6 In-Season) · Rest 1:5–1:10
Do your most explosive plyometrics early in a session, before heavy squats or conditioning, and leave about 48 to 72 hours between plyometric days. Davies et al. (2015) describe the best gap as not yet settled, so build up gradually and back off if your knees or Achilles complain.
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Verified Literature
This clinical commentary describes counting ground contacts per plyometric session, building them up gradually with experience, and leaving about 48 to 72 hours between plyometric sessions. It is a practical guide, and the authors note the best dose is not settled.
Davies, G., Riemann, B.L. & Manske, R. "Current concepts of plyometric exercise." International Journal of Sports Physical Therapy, 2015;10(6):760-786.
View the sourceHow your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults.
American College of Sports Medicine. "American College of Sports Medicine position stand. Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670. Widely cited as Ratamess, N.A. et al., 2009, after the writing group's lead author.
View the sourceDeep-Dive Training Guides
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Every time one or both feet strike the ground in a jump, bound or hop counts as one contact. Three sets of 6 box jumps equal 18 contacts; three sets of 6 per leg single-leg bounds equal 36 contacts.
True plyometrics train the stretch-shortening cycle and the rate of force development (ground contacts under about 0.25s). Short rest turns explosive work into slow, fatigued conditioning and can make landings sloppier, so give each set time to recover.
In-season match play and court/field training already impose hundreds of high-velocity decelerations and jumps. Cut dedicated gym plyometric contacts by 35-45% in-season to maintain snap without overloading patellar and Achilles tendons.