Progressions That Work: How to Build Better Plyometric Pathways
#31 – Strength & Speed Coaching – Pursuing Your Best ⚡
There’s no shortage of plyometric drills out there.
The challenge? Knowing which ones to use, when to use them, and how to build from one to the next—especially when working with 30 athletes in a school setting.
That’s what this issue is all about: helping you build smart, adaptable plyometric progressions that meet athletes where they’re at—and move them forward.
We’ll break down:
A simple framework for building plyo progressions by category
Real examples from our vertical, horizontal, and lateral jump pathways
How to regress and progress based on athlete needs
Let’s build better bounce—on purpose.
Why Plyometric Progressions Matter
A reactive depth jump is only effective if the athlete can:
Jump and land with control
Maintain posture and stiffness
Redirect force with intention
If those fundamentals aren’t in place, progressing to high-intensity plyos becomes a shortcut to sloppy movement—and potential injury.
Progressions give athletes a clear path from control to chaos—from isolated drills to sport-ready reactivity.
We don’t just want athletes jumping—we want them improving.
The 3-Part Progression Framework
We organize progressions across three stages:
1. Foundation (Teach & Groove the Pattern)
Introduce the movement. Focus on posture, takeoff, landing, and intent.
2. Development (Add Load, Coordination, or Complexity)
Progress the movement with more intensity, rhythm, or unilateral load.
3. Performance (Challenge Timing, Reactivity, or Transfer)
Apply the movement under higher demand—reactive, multidirectional, or paired with sport-speed demands.
This structure works across planes of movement and categories of plyos.
Sample Progressions by Type
Vertical Progression
Pause Vertical Jump →
CMJ to Box →
Multi-Directional Hurdle Hops
Horizontal Progression
Broad Jump & Stick →
Bound Series →
Depth Drop to Broad Jump
Lateral Progression
Lateral Jump & Stick →
Mini Hurdle Lateral Series →
Lateral Bounds to Stick
Each stage builds coordination, then control, then chaos.
Teaching Progressions in a Group Setting
Keep it simple. Here’s how we adapt progressions when working with a full class or team:
Tier by readiness, not by age or grade.
Use cones or box heights to easily scale effort.
Let stronger athletes move ahead, while others master the basics.
Rotate progression days: one day focus on vertical, one on lateral, etc.
When to Progress (and When to Pause)
If you hear thuds, loss of rhythm, or see extra hops on landings, it might be time to slow things down.
Here are a few signs your athlete isn’t ready to progress:
Loud or flat-footed landings
Collapsing posture mid-jump
Lack of focus or intent
Inability to hit the same position twice
No shame in staying a level lower—just make it crisp. Mastery is what drives readiness.
Teaching Tip: Use Micro-Progressions
Not every jump needs to be a full level up. Small tweaks can make big differences.
Change the surface: turf vs. court
Add or remove a hurdle
Shift from bilateral to split stance
Go from stick to bounce
These small shifts build confidence, control, and athletic awareness.
Final Thoughts
You don’t need to memorize 50 jump drills. You need 3–5 solid progressions you can adapt and teach with purpose.
Progression brings structure.
Structure builds confidence.
And confidence leads to better execution, better development, and better athletes.
What’s Next?
We’ll close the plyometric series with this:
Plyo Mistakes Coaches Make: What to Fix, What to Stop, and What to Start Doing
You’ll get practical fixes for the most common issues in jump training—like misaligned progressions, wasted reps, and why some kids just aren’t getting faster (yet). Plus, I’ll include a printable checklist and a couple other resources to help you troubleshoot and level up your plyo program immediately.
Want Help Structuring Plyo Progressions in Your Program?
If you're looking to build a layered jump system from middle school to varsity, I offer consulting for PE teachers and Strength & Speed coaches.
We can build it together—based on your facilities, schedule, and athlete needs.
Just reply or shoot me a message and let’s talk.
Until then, keep pursuing excellence.
— Preston ⚡️