Jump on It: Plyometrics for Strength, Speed, and Longevity

By Coach Keller

I love jumping. The joy began when I was a kid and would “ride” and jump my imaginary horse over obstacles in the yard. I had whole courses, with broomsticks stacked across coolers and an assortment of garage items to try and jump over. In middle school we would see who could jump the cafeteria tables. There are a few scars on my knees from failed attempts… I still love jumping– box jumps, drops, hopping around on rocks, but now instead of getting made fun of for my imaginary horses, scientific studies back me up on jumping being incredibly good for your body. (Thanks science!) 

Plyometrics encompass multiple types of jumps, they are one of the most powerful and underutilized tools you can add to your training. Whether you’re a mountain biker navigating techy trails, a runner chasing efficiency, or simply someone who wants to stay strong and capable long-term, plyometrics train a quality most people are missing: power.

Power is your ability to produce force quickly. It’s what allows you to react, stabilize, and move with control in unpredictable environments. (Your imaginary horse might spook and turn a wrong direction…). Strength gives you the foundation, but power is what makes that strength usable in real life. Think of quickly catching yourself from a misstep on the sidewalk, popping over a root on a trail, or accelerating uphill—these are all moments where speed and coordination matter just as much as raw strength.

For mountain bikers, plyometrics improve your ability to absorb impact and maintain control. Your body is constantly acting like a spring—compressing and rebounding over rocks, drops, and uneven ground. Training this “spring system” off the bike builds durability and helps reduce fatigue over long rides. For runners, plyometrics improve stride efficiency by reducing ground contact time and increasing elastic return. The result is smoother, more efficient movement with less energy wasted.

Outside of sports, plyometrics are one of the most important tools for longevity. As we age, we don’t just lose strength—we lose power even faster, in addition to bone density and muscle tissue. That decline is what leads to slower reaction times, decreased coordination, and a higher risk of falls. Plyometric training helps preserve fast-twitch muscle fibers and keeps your nervous system sharp, which translates directly to staying mobile, reactive, and independent. It also increases bone density, keeping our bones and joints strong and helping prevent osteoporosis and other bone diseases.

There are several types of plyometric movements, each serving a different purpose.

Bilateral plyometrics use both legs together—like squat jumps, box jumps, and broad jumps. These build foundational power and teach you how to generate force and land safely.

Unilateral plyometrics focus on one leg at a time—single-leg hops, bounds, and skater jumps. These are especially valuable, as they improve balance, stability, and address side-to-side imbalances.

Lateral and rotational plyometrics train movement outside of a straight line. Lateral bounds and rotational jumps build agility and help protect against injuries caused by sudden changes in direction. These are also important for maintaining knee and hip health. 

Low-level plyometrics, like pogo jumps or jump rope, develop rhythm, coordination, and tendon stiffness. These are a great starting point and a valuable tool even for advanced athletes.

Top 5 Plyometric Movements to Add to Your Training

If you’re training and want the most return on your effort, these five movements cover all the bases:

1. Box Jumps
A staple for a reason (and my favorite). Box jumps train explosive power while reinforcing safe landing mechanics. Focus on a controlled takeoff and a soft, quiet landing on the box. Play with adding height, which requires more power production and take off and better hip mobility to land.

2. Skater Jumps (Lateral Bounds)
This is one of the best movements for real-world athleticism. Skater jumps build lateral power and single-leg stability, making them ideal for holistic balance and quick reaction times. Think distance and control, not just speed. 

3. Single-Leg Hops
Simple but incredibly effective. These develop ankle stiffness, balance, and unilateral power. Start with small, controlled hops in place before progressing to forward or lateral variations.

4. Broad Jumps
Broad jumps emphasize horizontal power, which translates directly to sprinting, climbing, and acceleration. Focus on generating force forward and sticking the landing with good control.

5. Pogo Jumps
Low amplitude, high value. Pogo jumps train your tendons to act like springs, improving efficiency and reactivity. Keep them quick, light, and rhythmic—this is about stiffness and timing, not height.

The key with plyometrics is intent. These aren’t solely conditioning exercises—they’re performance exercises. That means quality matters more than quantity. Perform them when you’re fresh, take full rest between sets, and focus on crisp, controlled movements.

If your goal is to move better, perform better, and stay capable for the long haul, plyometrics deserve a permanent place in your training. They bridge the gap between strength and real-world movement, and are a staple in resilience to injury. And if anything, you can now ride and jump your imaginary horses pain-free.