The term plyometrics, or jump training, broken down into plyo + metrics, simply means "measurable increases". Plyometric drills are exercises aimed at linking strength with speed of movement to produce power thereby improving individual athletic skills. These drills are essential for athletes who jump, lift or throw as part of their sport. Plyometrics are commonly used to increase vertical leap, agility and power. Plyometrics have been know to increase ones vertical leap by over 30 cm in under 6 months. Plyometric exercise is initiated when a muscle undergoes a rapid stretch followed by a powerful contraction, causing the muscle to be put under great strain. Plyometric exercises aren't suggested for people who haven't done much weight or running fitness work due to this great strain. Over training is also a good way to injure yourself as your body doesn't have time to recover from the previous work out. Proper training techniques help avoid injury and also maximize the efficiency of the work out, therefore being more beneficial.

The goal of plyometric training is to program the athlete's neuro-muscular system, through a series of drills, to jump higher, react quicker and run faster than ever before. When these exercises are done in such a manner that they imitate the movements of the athlete's individual sport, known as functionality or sport-specificity, the athlete improves performance in his/her sport. Similarly, in the weight room, strength training drills should imitate sport movements in order to improve athletic strength. This is why "body-building type" training programs as well as machine training is ineffective in improving athletic strength and has the opposite effect of increasing the chance of injury.

Probably the most popular plyometric exercise is depth jumping. Depth jumping is when as athlete jumps from an elevated platform, lands simultaneously with both feet, immediately performs a maximal vertical jump to the top of another platform and repeats for several repetitions. The load placed on the athletes legs can be changed by jumping off a platform at a different height or attaching weights to the body. This plyometric drill puts up to 5?6 times body weight of stress on the tendons and ligaments. Plyometrics should not be used in place of other training, but should be used in conjunction with weight and interval sprint training. Note that some coaches advise that the athlete be able to parallel squat 2 times their body weight before starting a plyometric jump program. Plyometrics is only dangerous when misused; when using correct techniques and properly resting your body you should not receive any injuries from plyometrics.

All athletes should be tested in several drills prior to plyometric training, in order to develop an individual athletic profile. At the completion of each element of the plyometric program, the athlete should again be re-tested in each of these drills to demonstrate effectiveness, or make corrections, as necessary.