Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

KIDS: Jumping Into It

Plyometric Myths and Facts

Kids are increasingly participating in physical activity and parents continue to ask whether performing plyometrics is appropriate or not. At one point, plyometrics were thought of as an activity for adult athletes to participate in.  As more and more research has been conducted, researchers have found that it is perfectly okay for kids to participate in plyometrics and encourage kids not to miss an important window of opportunity. The following will discuss various myths and facts that are present regarding kids and the appropriateness for them to perform plyometrics.  Much of the information discussed has come from Donald Chu and Avery Faigenbaum who are leading researchers and coaches youth fitness and plyometrics.

Plometrics have generally been thought of as “jump training”. Plyometrics typically include, hops, jumps and medicine ball exercises that take advantage of muscles ability to cycle through lengthening and shortening to increase muscle power.  Common playground exercises such as jumping jacks, hop-scotch and skipping are considered plyometrics. These activities, game-like in nature, actually increase the body’s ability to produce speed of movement and improve power production.

As researchers have discovered childhood may be the perfect time to introduce plyometrics because the neuromuscular system of children is somewhat ‘plastic’ and can thus adapt to the training stress. The nervous system of children is primed to learn motor skills involving jumping skipping, hopping and throwing. If this window of opportunity is missed, the ability for a child to catch up later in life will be more difficult.

Common myths associated with plyometric training:

Myth: Kids  will experience bone growth plate damage will occur if they participate in plyometrics.

Fact: Growth plate damage has never been reported in prospective youth resistence training research with qualified supervision and an appropriately designed program.

Myth: Plyometric training is unsafe.

Fact: With qualified supervision, and appropriately designed programs plyometrics is not more dangerous than normal activities kids participate in. Start with simple exercises; perform them twice per week on non-consecutive days.

Myth: Plyometric training is only for young athletes.

Fact: Kids of all abilities can benefit from plyometrics. Regular participation can improve the fitness abilities of sedentary boys and girls.  

A few plyometric exercises that are appropriate for kids to start with are double leg jumps and medicine ball chest pass, as they progress exercises such as lateral cone hop or single leg hop would be appropriate. Plyometrics are best when incorporated into a comprehensive training program. Combining fitness components is effective and time efficient, but more fun for young participants.

Youth Plyometric Training Guidelines

1.Provide qualified instruction and supervisiuon

2.Wear sneakers with tied laces and train on a non-skid surface

3.Begin each session with a dynamic warm-up

4.Start with one set of 6 to 10 repetitions on low intensity exercises

5.Develop proper technique on each exercise before progressing to morer advanced drills.

6.Include exercises for upper and lower body

7.Progress to 2 or 3 sets of 6 to 10 repetitions depending on needs, goals and abilities

8.Allow for adequate recovery between sets and exercises

9.Perform exercises twice per week on non-consecutive days

10.Keep the program fresh and challenging by systematically varying the training program

When plyometrics are performed under qualified supervision through an appropriately designed program, kids of all abilities can receive the benefits of plyometric exercises. Incorporating plyometrics into a well-rounded fitness program will allow kids to experience a comprehensive program that will challenge them and keep them having fun for multiple sessions to come.

  Len Haggerty is a Sports Performance coach operating STRIDES Human Performance Institute in Northampton MA. He provides an experience for youths, athletes, and adults of all ages and abilities to discover their athletic potential. Len can be reached at len@strideshpi.net to answer any questions regards to sports performance and conditioning