Plyometrics progression

Increasing time under tension

Extending the concentric phase

Reducing eccentric contraction

Storing elastic energy in muscles and tendons

To prevent injury

To look more athletic

To increase jump height

To stretch more

Depth jumps require advanced eccentric strength

Squat jumps have a longer recovery time

Depth jumps increase flexibility more

Squat jumps are less effective for power development

Jump height or distance

Duration of the exercise

Rest periods

Flexibility stretches

It decreases the risk of injury by enhancing muscle flexibility

It enhances concentric power exclusively

It improves aerobic endurance

It builds the necessary strength to absorb impact forces during landings

Eccentric phase

Amortization phase

Concentric phase

Recovery phase

Decrease ground contact time

Rest enough

Increase the load

Increase the number of repes

Squat Jumps

Box Jumps

Depth Jumps

Tuck Jumps

Increasing the number of reps

Using more weight each time

Increasing intensity and complexity of movements

Decreasing recovery time