PLYOMETRICS
The Right Warm-Up Before Plyometrics
Cold muscles doing high-intensity stretch-shortening work get injured. Here is the 15–20 minute warm-up protocol used before plyometric sessions.
Plyometrics demand maximal intent from the first rep, which means the warm-up has one job: make you light, warm and springy — not tired.
The 15–20 minute protocol
A standard progression that covers temperature, range, activation and specific prep:
- General warm-up (5 min): light aerobic work like jump rope or dynamic movement to raise body temperature.
- Dynamic stretching (5 min): leg swings front-back and lateral, hip circles, ankle alphabet.
- Activation (5 min): glute bridges 2×15, banded lateral walks, A-skips 2×15m.
- Specific prep (3–5 min): low-intensity pogo jumps 2×10, low box jumps 2×3, building toward training intensity.
The 'light and springy' test
After the warm-up you should feel ready to move fast — not breathless and not fatigued. If the warm-up tires you, it is too long or too intense. Shorten it rather than skipping it.
Key takeaways
- Never start high-intensity plyometrics cold.
- Follow: general → dynamic → activation → specific prep.
- Finish feeling light and springy; if you feel tired, the warm-up was too much.
References
- FIFA 11+ Warm-up Protocol
- NSCA Essentials of Strength Training and Conditioning (4th ed.), Ch. 14
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