challenging
20-Minute suitable Plyometric Power Training
Power training (plyometrics at low volume) is one of the most direct ways to provide the mechanical loading stimulus that bone tissue responds to.
20 min · Kit: Trainers with cushioning, Mat or soft surface for landing
The session
- 15 min warm-up: squats, leg swings, skipping motion
- 23×5 Squat jump (land softly, full reset before next rep)
- 33×5 Broad jump (forward jump, stick landing)
- 43×8 each Split lunge jump (alternate legs, small jump)
- 53×8 Box step-off (step onto low step, step/drop off — not full drop)
- 63×8 Medball slam (or a book slap on floor) — rotational power
- 75 min cool-down: gentle squats, calf, hip flexor
Worth knowing
- Plyometric training produces significant bone-loading stimulus — this is the point
- Landing mechanics are everything: soft, wide, absorb the landing rather than stiff-legged
- Quality over quantity: 5 excellent jumps are worth more than 20 poor ones
- This session is not appropriate during acute injury recovery or without medical clearance where relevant
