Jump and Plyometric Training Progression
1. Safely condition the knee and lower limb for the demands of jumping and landing during sports activity
2. Provide a logical sequence of progressive drills for pre-sports conditioning
3. Provide objective criteria for safe progression from training to sports participation
Phases of Training
Double-leg complex training
Recommended Frequency 2 times per week
Begin each training session with a warm-up routine. Perform the jumping drills listed in the appropriate phase of your rehab. Be sure to limit your total contacts (or jumps) to the suggested amount listed for each training session to prevent injury. Progress within the phase as you master each exercise, performing each jump with proper technique and without pain.
Warm-up and Stretch
Generally, you should cycle, jog or use an elliptical trainer, rower or other device for 15 to 20 minutes so that you break a sweat before starting the program. After completing the jumping drills, cool down by stretching for 15 to 20 minutes.
Criteria to Progress
Do not progress to the next step in the phase until the present step is pain free, and you can perform with proper technique and without difficulty (muscle soreness or fatigue).
Each hop or jump should be performed with concentration on good technique. Perform each jump with a ‘stick’ landing, i.e. you should land and hold your balance momentarily before proceeding to the next jump. Keep the feet apart and do not let the knees rotate inward when taking off or landing. Soften the impact by landing on the balls of the feet and land with some bend in the knees and hips.
Do not begin jump/plyometric training without clearance from your doctor and physical therapist. Jump training places heavy loads on the kneecap, patellar tendon and knee joint surfaces. Pain at these areas during jumping exercises should be reported to your physical therapist.
Click here to download PDF