Teaching Explosiveness: Foundations of Plyometric Movement
#29 – Strength & Speed Coaching – Pursuing Your Best ⚡
Plyometrics are one of the most powerful—but most misunderstood—tools in athletic development.
When used correctly, they develop the exact traits that separate good athletes from great ones: speed, power, reactivity, and control.
But when misapplied, they’re reduced to nothing more than random jumps for conditioning or variety.
True plyometrics are not just about jumping. They’re about absorbing force, coordinating explosive movement, and transferring strength into sport-specific actions.
Perhaps most importantly, plyometrics are the bridge between the strength we build in the weight room and the power athletes display in sport. They convert raw force into speed, agility, and responsiveness—the kind that wins games.
But this only happens when we teach them the right way. Before we throw athletes into high-intensity jumps, we need to build the foundation: how to move, land, and react with intent.
In this issue, we’ll cover:
What separates plyos from just jumping
What to teach first: posture, takeoff, landing, stiffness
How to coach intent and coordination with simple cues
Foundational drills you can start using tomorrow
Practical coaching cues & tools that make teaching stick
Let’s lay the groundwork.
Jumping ≠ Plyometrics
Not every jump is a plyometric.
Plyos rely on the stretch-shortening cycle—a rapid load and release of muscular/tendon energy. Think rebounding off the ground, not just jumping and landing.
A squat jump from a standstill? That’s strength-speed.
A depth jump with a quick rebound? That’s true plyometric action.
Plyometrics train the body to absorb force, store it briefly, and release it explosively—just like sprinting, cutting, or changing direction in sport.
Here is the exercise science way of explaining it…
Eccentric Phase (Loading):
The muscles and tendons are stretched rapidly as the body moves into a load-bearing position.
Amortization Phase (Transition):
This is a brief period of transition where the muscles and tendons are in an isometric (static) state, holding the load.
Concentric Phase (Unloading):
The stored elastic energy in the muscles and tendons is released, resulting in a rapid and powerful shortening contraction, propelling the body upwards or outwards.
Part 1: Foundational Jumping Mechanics: Build Before You Bounce
Before you get into true plyometrics, you need to teach athletes how to jump well—with coordination, control, and confidence.
These are the movement qualities we focus on first:
1. Posture
Why It Matters:
Posture is the base for everything—power, control, and injury prevention. Sloppy posture means sloppy jumps.
Key Coaching Points:
Hips stacked over shoulders
Eyes forward, chin neutral
Rib cage down—not flared
Core braced, not arched or collapsed
Cue It Like This:
“Tall and tight.”
“Shoulders over hips—no rib flare.”
2. Takeoff Mechanics
Why It Matters:
Powerful takeoffs come from coordinated loading—not just bending knees and hoping for the best.
Key Coaching Points:
Load hips and glutes (not just knees)
Triple extension through hips, knees, ankles
Arms swing long and aggressively—up and back
Cue It Like This:
“Load like a spring.”
“Jump through your hips.”
“Big arms, big jump.”
3. Landing Mechanics
Why It Matters:
Good landings absorb force and set up the next movement. Bad landings increase injury risk and limit athletic growth.
Key Coaching Points:
Feet under hips—not wide or staggered
Knees tracking over toes
Soft, quiet feet—controlled deceleration
Absorb with hips, not just knees
Cue It Like This:
“Land like a ninja.”
“Stick it and hold.”
“Quiet and strong.”
Part 2: Reactive Readiness – Training the Bounce, Not Just the Jump
Once jumping mechanics are in place, you can start teaching the reactive skills that define true plyometrics. These two qualities are the bridge between strength and power:
4. Stiffness
Why It Matters:
Reactive strength comes from quick, controlled tension. Stiffness isn’t rigid—it’s readiness.
Key Coaching Points:
Fast ground contacts
Core braced during landings
Upright posture under pressure
Cue It Like This:
“Bounce, don’t sink.”
“Hit and pop.”
“Stay tall and tight.”
5. Intent
Why It Matters:
How an athlete thinks about the jump changes how they move. Intent drives intensity.
Key Coaching Points:
Define the goal of the movement: height, distance, reactivity, or control
Reinforce quality over effort
Match cues to the outcome
Cue It Like This:
“Explode up.”
“Bounce off the floor.”
“Stick and hold.”
Jumping Progression: Building Vertical Power with Control
These drills focus on force production, movement control, and landing mechanics. They teach athletes how to load, jump, and land—with posture, control, and intent. Start here before adding reactive or high-intensity plyos.
1. Pause Vertical Jump
Setup:
Athlete starts in an athletic jump position (hinged hips, knees slightly bent, arms back). Hold for 2–3 seconds, then explode vertically.
Why It Works:
Reinforces body position, posture, and full extension from a static position—no momentum, just pure force from the base.
Coaching Cues:
“Hold it,” “Jump tall,” “Land soft.”
Focus:
Position awareness, vertical force, posture, and landing control.
2. Seated Box Jump
Setup:
Athlete starts seated on a box or bench (hip crease slightly above knees). From the seated position, jump onto a box directly in front of them.
Why It Works:
Isolates concentric power—no countermovement or preload. It teaches full extension and explosive intent from a dead start.
Coaching Cues:
“Drive up,” “Throw the arms,” “Stick the landing.”
Focus:
Concentric force production, coordination, triple extension, and clean landings.
3. Countermovement Vertical Jump to Box
Setup:
Athlete performs a full countermovement vertical jump (dip + explode) and lands softly on a box at an appropriate height.
Why It Works:
Introduces dynamic movement and rhythm while reducing landing stress. Great for applying previous posture and power skills to a more fluid jump.
Coaching Cues:
“Load and explode,” “Tall and fast,” “Land quiet and solid.”
Focus:
Stretch-shortening coordination, vertical jump fluidity, and low-impact landings.
Plyometric Progression: Developing Reactive Power
These drills teach athletes to use the stretch-shortening cycle—absorbing force and redirecting it quickly. Emphasis is on short ground contact, stiffness, and reactivity.
1. Pogo Jumps
Setup:
Feet under hips, minimal knee bend. Athletes perform repeated vertical jumps in place using only ankle motion—knees and hips stay relatively still.
Why It Works:
Teaches athletes to stay tall, spring off the ground, and develop reactive ankle stiffness—essential for sprinting and change of direction.
Coaching Cues:
“Quick off the ground,” “Stay tall,” “Bounce like a spring.”
Focus:
Reactive timing, ankle stiffness, upright posture.
2. Mini Hurdle Jumps
Setup:
Set 4–6 low hurdles (or cones/tape lines) in a row. Athletes jump over each with rhythm, minimizing ground contact.
Why It Works:
Challenges athletes to coordinate their posture and power over multiple contacts. Teaches rhythm, repetition, and reactive control in a fast sequence.
Coaching Cues:
“Control the movement,” “Don’t sink,” “Meet the ground with force.”
Focus:
Short ground contact, coordination, reactive posture under repetitive stress.
3. Depth Drop to Jump (Bounce or Stick)
Setup:
Athlete steps off a box (12–18”) and either immediately rebounds into a vertical jump (bounce) or sticks the landing.
Why It Works:
Teaches athletes to manage eccentric load and rapidly transition to concentric force. Stick builds landing control; bounce builds true reactive power.
Coaching Cues:
“Hit the ground and go,” “Stick it,” “Be springy.”
Focus:
Force absorption and redirection, timing, body control.
4. Repeat Jumps (2–3 Reps + Stick Finish)
Setup:
Athletes perform 2–3 consecutive jumps (vertical, forward, or lateral) followed by a stick landing.
Why It Works:
Combines power with rhythm and control.
Coaching Cues:
“Finish with a freeze,” “Own the last landing.”
Focus:
Movement sequencing, jump consistency, finish control.
Tools That Reinforce Movement Quality
Sometimes, cues aren’t enough. Use simple tools to reinforce what you’re coaching:
Mirrors & Video: For real-time feedback and self-awareness
Whiteboard Cues: Reinforce coaching points near the drill station
Demo Athletes: Let peers model movement with visual precision
Floor Markings: Tape, dots, or cones improve consistency
Simple Equipment: Boxes, hurdles, and sticks create structure
Key Coaching Reminder: You don’t need to progress athletes every week. You need to progress when they’ve earned it—through movement quality and control.
What’s Next?
This is just the beginning of the plyometric series.
Next up:
Programming Plyometrics Year-Round – Getting the Right Jumps in the Right Blocks
We’ll walk through how to place plyos in your training week and across your semester or year—without overloading athletes or overwhelming your plan.
You’ll learn how to:
Use plyos to support sprint, change-of-direction, and return-to-play work
Avoid overuse and manage volume the smart way
Stay tuned—it’s a good one.
Want Help Building a Smart Plyo Progression?
If you're looking to build a structured jump progression in your Strength & Speed program, I offer consulting for PE teachers and coaches.
Whether you're:
Starting from scratch with middle schoolers
Looking to refine high school varsity progressions
Wanting to align plyos with sprint and lift blocks...
…I can help.
Just hit reply or shoot me a message and let’s talk about what would best serve your athletes.
Until then, keep pursuing excellence.
— Preston ⚡️