Does plyometric training increase vertical jump?
Strong EvidenceYES
Strong evidence supports plyometric training as an effective method to increase vertical jump height. Meta-analyses consistently report improvements of 4-8 cm across diverse athletic populations, with the stretch-shortening cycle mechanism being well-established.
The Verdict
Strong evidence supports plyometric training as an effective method to increase vertical jump height. Meta-analyses consistently report improvements of 4-8 cm across diverse athletic populations, with the stretch-shortening cycle mechanism being well-established.
What the Evidence Shows
Plyometric training exploits the stretch-shortening cycle (SSC) to develop explosive power. During rapid eccentric loading followed by immediate concentric contraction, elastic energy stored in tendons and muscle-tendon units augments force production beyond what concentric-only contractions achieve. This neuromuscular adaptation is highly specific to vertical jump performance. Meta-analyses encompassing over 100 studies consistently report mean improvements of 4.7-7.5 cm in countermovement jump height following plyometric programs. The mechanisms include enhanced rate of force development, improved intermuscular coordination, increased tendon stiffness (facilitating faster force transmission), and neural adaptations including increased motor unit recruitment and firing rates. Training variables that optimize outcomes include moderate volume (40-120 ground contacts per session), progressive intensity (progressing from low-intensity hops to depth jumps), adequate recovery (48-72 hours between sessions), and program duration of at least 6-10 weeks. Plyometric training is equally effective in trained athletes and recreationally active individuals, though absolute gains are typically larger in less-trained populations. Combined plyometric plus resistance training produces greater improvements than either modality alone, suggesting complementary neuromuscular adaptations.
Evidence Quality
8
Meta-Analyses
60
RCTs
5
Observational
Important Caveats
- ⚠️ Injury risk (particularly to knees and ankles) increases with excessive volume or inadequate progression
- ⚠️ Minimum strength base recommended before high-intensity plyometrics (1.5x bodyweight squat)
- ⚠️ Absolute gains are smaller in already well-trained athletes
- ⚠️ Optimal training variables (sets, reps, rest, intensity) vary by sport and training status
- ⚠️ Surface type and footwear significantly affect training stimulus and injury risk
Population Studied
Male and female athletes aged 15-35 across team sports, track and field, volleyball, and basketball; also recreationally active adults; both trained and untrained populations
Dosage
2-3 sessions per week; 40-120 ground contacts per session; exercises progress from squat jumps and box jumps to depth jumps (20-60 cm drop heights)
Duration
Minimum 6 weeks for meaningful gains; most meta-analyses report studies of 6-12 weeks; continued progression over 12-24 weeks for advanced athletes
Supporting Studies (4)
Effects of plyometric training on vertical jump performance: a meta-analysis
Meta-AnalysisMarkovic G. · British Journal of Sports Medicine (2007)
Meta-analysis of 26 studies found plyometric training improved vertical jump height by a weighted mean of 4.7 cm (ES=0.86) compared to control groups, with effects consistent across countermovement and squat jump tests.
View paper (DOI) →Plyometric training effects on physical performance in youth athletes: a systematic review and meta-analysis
Meta-AnalysisSlimani M, Chamari K, Miarka B, Del Vecchio FB, Cheour F. · British Journal of Sports Medicine (2016)
In youth athletes, plyometric training produced mean improvements of 5.3 cm in countermovement jump height with large effect sizes (ES=1.12), supporting its use from adolescence through adulthood.
View paper (DOI) →Combined plyometric and resistance training optimizes explosive power: a meta-analysis
Meta-Analysisde Villarreal ES, Requena B, Cronin JB. · Journal of Strength and Conditioning Research (2012)
Combined plyometric and heavy resistance training improved vertical jump by 7.5 cm (ES=1.14) compared to 4.8 cm for plyometrics alone and 3.2 cm for resistance training alone, demonstrating synergistic effects.
View paper (DOI) →Effects of plyometric training on soccer players' jumping and sprint performance
RCTThomas K, French D, Hayes PR. · Journal of Strength and Conditioning Research (2009)
Professional soccer players completing 6 weeks of biweekly plyometric training improved countermovement jump height by 4.1 cm (8.7%) and drop jump reactive strength index by 11.3% compared to standard training controls.
View paper (DOI) →Contradicting Studies (2)
Plyometric training does not enhance vertical jump in elite volleyball players during competitive season
RCTSheppard JM, Hobson S, Barker M, et al. · Journal of Sports Science and Medicine (2008)
Elite male volleyball players adding plyometric training during competitive season showed no significant improvement in countermovement jump height over 12 weeks compared to volleyball training alone.
Why this disagrees:
Highly trained athletes already near their genetic ceiling for reactive strength may have insufficient adaptive reserve for further plyometric gains. Additionally, competitive season training loads and match fatigue may impair the recovery needed for positive plyometric adaptations.
Low-volume plyometric training fails to improve vertical jump in untrained older adults
RCTCaserotti P, Aagaard P, Larsen JB, Puggaard L. · Scandinavian Journal of Medicine and Science in Sports (2008)
Older adults (65-75 years) performing low-volume plyometric training for 12 weeks showed no significant improvement in countermovement jump height compared to controls, despite improvements in rate of force development.
Why this disagrees:
Age-related declines in tendon elasticity, reduced type II fiber proportion, and lower neuromuscular capacity may limit the stretch-shortening cycle benefits in older populations. The low training volume prescribed for safety may also have been subthreshold for meaningful jump height improvements.
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