plyometrics
Drop Jump vs Depth Jump: Key Differences, When to Use Each, and How to Program Both
Coaches often use drop jump and depth jump interchangeably, but the technique and RSI targets differ. Here is when to program each, plus benchmarks.
Plyometric Training for Beginners: A Safe, Progressive Guide to Explosive Power
New to plyometrics? Check the prerequisites first, then work through 10 beginner-safe exercises and a 6-week progression that tells you when to advance.
Plyometric Training Meta-Analysis: What the Research Says About Jump Training Effectiveness
286 studies broken down by subgroup: ES 0.62 trained vs. 1.05 untrained athletes, and 0.57 unilateral vs. 0.31 bilateral for change of direction.
Reactive Strength Index (RSI) Explained: Testing, Calculation & Training
Learn what the reactive strength index (RSI) measures, how to calculate it from depth jumps, normative values by sport, and how to train reactive.
Reactive Strength Index (RSI) Explained: What It Is and Why It Matters
RSI is jump height divided by ground contact time, but a good score varies by sport and level. Here is how to test it correctly and pick drills that help.
The 8 Best Exercises to Increase Your Vertical Jump
Best exercises vertical jump: the 8 best exercises to increase your vertical jump, backed by sports science. Covers the practical cues coaches use.
Box Jump Progressions: From Beginner to Advanced
Master box jumps with our progressive training guide. Learn proper technique, height progressions, variations, and programming for explosive power.
Best Exercises for Explosive Power: Top 12
Twelve exercises ranked by force-velocity carryover to sport, each with loading parameters and its place in a 10-week explosive power block.
10 Best Exercises to Increase Vertical Jump
Ten research-backed exercises for a higher vertical, split between plyometrics and strength work, plus an 8-week programme to sequence them correctly.
Best Explosive Power Exercises: Top Training Movements
The movements that transfer best to explosive sport actions, with force-velocity targets, technique cues, and placement in a 10-week program.
Best Vertical Jump Exercises: Proven Methods to Jump Higher
4 force-velocity zones, an 8-week volume plan by phase, and the CMJ rule (5% below rolling average) that flags when to cut plyometric load.
How to Program Jump Training: Weekly Template
Wondering how many plyometric sessions a week is enough? This 12-week template covers the 3-day structure, volume caps, and objective progress checks.