Enhancing Athletic Performance – A Guide to Plyometric Training for High School Athletes
by Josh McMillian, MS, CSCS, RSCC*D
NSCA Coach
April 2025
Vol 11, Issue 3
This article provides high school strength and conditioning coaches with a comprehensive guide for implementing plyometric training for high school athletes effectively.
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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
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REFERENCES
- Asadi, A, Arazi, H, Ramirez-Campillo, R, Moran, J, and Izquierdo, M. Influence of maturation stage on agility performance gains after plyometric training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research 31(9): 2609-2617, 2017.
- Bogdanis, GC, Tsoukos, A, Kaloheri, O, Terzis, G, Veligekas, P, and Lee, BE. Comparison between unilateral and bilateral plyometric training on single- and double-leg jumping performance and strength. Journal of Strength and Conditioning Research 33(3): 633-640, 2019.
- Davies, G, Riemann, BL, and Manske, R. Current concepts of plyometric exercise. International Journal of Sports Physical Therapy 10(6): 760–786, 2015.
- Eaton, G. Plyometric essentials for the high school track coach. Simpli Faster. Retrieved April 22, 2024 from simplifaster.com/articles/plyometrics-high-school-track/.
- Edwards, C. Progressions regressions. Edwards Performance Elite Fitness and Sports Performance, 2019.
- Jennings, J. Developing a plyometric training progression plan. Sportsmith. Retrieved April 22, 2024 from www.sportsmith.co/articles/developing-a-plyometric-training-progression-plan/.
- Johnson, BA, Salzberg, CL, and Stevenson, DA. A systematic review: Plyometric training programs for young children. Journal of Strength and Conditioning Research 25(9): 2623-2633, 2011.
- Kusnanik, N. The effect of single-leg hop progression and double-leg hop progression exercise to increase epeed and explosive power of leg muscle. Sport Mont Journal 43: 70-74, 2015.
- Leshinske, B. Six plyometric training progressions. International Youth Conditioning Association. 2016. Retrieved 2024 from www. iyca.org/plyometric-training-progressions/.
- Liu, RQ, Gearity, BT, and Kuklick, C. Integrating plyometric training for high school soccer athletes—Part 1. NSCA Coach 7(4): 34-41, 2020.
- Liu, RQ, Gearity, BT, and Kuklick, C. Integrating plyometric training for high school soccer athletes—Part 2. NSCA Coach 8(1): 18-26, 2020.
- Lloyd, R, Meyers, RW, and Oliver, JL. The natural development and trainability of plyometric ability during childhood. Strength and Conditioning Journal 33(2): 23-32, 2011.
- Moran, J, Ramirez-Campillo, R, Liew, B, and Chaabene, H, Behm, DG, García-Hermoso, A, et al. Effects of vertically-and horizontally-orientated plyometric training on physical performance: A meta-analytical comparison. Sports Medicine 51(1): 65-79, 2021.
- National Strength and Conditioning Association. Lower body power exercises: Plyometric exercises. DevelopingPower 121-144, 2017.
- Talukdar, K, McGuigan, M, and Harrison, C. Practical strategies in developing strength and plyometric training to improve sprinting speed in female student athletes within a school curriculum. Strength and Conditioning Journal 45(1): 122-130, 2023.
Available to:
Members only
Members only
Audience:
Coaches
Coaches
Keywords:
Triple extension Neuromuscular coordination Explosive power Speed-strength Stretch-shortening cycle (SSC) High school athletes Plyometric training
Triple extension Neuromuscular coordination Explosive power Speed-strength Stretch-shortening cycle (SSC) High school athletes Plyometric training
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