Plyometric training, also known as jump training or plyos, is a type of exercise training that uses speed and force of different movements to build muscle power. Plyometrics exercises involve an increased risk of injury due to the large force generated during training and performance, and should only be performed by well-conditioned individuals under supervision. Plyometric training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. The training is primarily used by athletes, especially martial artists, sprinters, and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree.

Plyometric exercises involve pre-stretching the muscle tendon unit followed by a subsequent stronger concentric contraction, which is known as the stretch-shortening cycle (SSC) of the muscle fiber. The SSC process significantly enhances the ability of the muscle-tendon unit to produce maximal force in the shortest amount of time. Plyometric exercise is a popular form of training used to improve athletic performance and is a bridge between pure strength and sport-related power and speed.

Plyometric exercises can be used to train for basketball, volleyball, tennis, or any other activity that uses explosive movements. Some examples of plyometric exercises include jump squats, one-leg hops, jumping up and onto a box or bench, or jumping over cones. Plyometric training can improve physical performance, including muscle power, strength, balance, and agility.

It is important to note that plyometric exercises place a high demand on the athletes body, thus adequate rest must be provided for the body to recover from the excessive load. The frequency of plyometrics training is two to three sessions per week, and each session should last for one hour, which includes 15 minutes of warm-up, 20 to 30 minutes of plyometric training, and 15 minutes of cool-down.

In summary, plyometric training is a type of exercise training that uses speed and force of different movements to build muscle power. Plyometric exercises involve pre-stretching the muscle tendon unit followed by a subsequent stronger concentric contraction, which is known as the stretch-shortening cycle (SSC) of the muscle fiber. Plyometric training can improve physical performance, including muscle power, strength, balance, and agility, and is used by athletes to improve their performance in sports that require explosive movements.