Plyometrics
Plyometrics — Explosive jump-based exercises (box jumps, bounds, depth jumps) that train the stretch-shortening cycle. Builds the reactive power needed for fast HYROX® transitions.
Definition and examples
Plyometric exercises use rapid transitions between loading and propulsive actions, as in hops, bounds and jumps. Demands vary greatly between drills, heights, distances, surfaces and landing strategies. Start with a variation and volume that allow controlled take-off and landing, then progress one variable at a time.
ACSM resistance-training position stand 2026 · Plyometric versus resistance training meta-analysis · HYROX® Singles Rulebook 2026/27
Evidence and HYROX® context
Plyometric programmes can improve some strength, jump and running outcomes, but effects depend on population and programme. No universal contact count, weekly frequency or recovery interval fits everyone. Current HYROX® uses Burpee Broad Jumps at station four; generic box or skater jumps are training options, not exact substitutes or guaranteed injury prevention or race improvement.
ACSM resistance-training position stand 2026 · Plyometric versus resistance training meta-analysis · HYROX® Singles Rulebook 2026/27
FAQ
Are all jumps plyometrically equal?
No. Mechanical and technical demands differ.
ACSM resistance-training position stand 2026 · Plyometric versus resistance training meta-analysis · HYROX® Singles Rulebook 2026/27
How many contacts?
No universal number applies.
ACSM resistance-training position stand 2026 · Plyometric versus resistance training meta-analysis · HYROX® Singles Rulebook 2026/27
Do they prevent injury?
No programme guarantees prevention.
ACSM resistance-training position stand 2026 · Plyometric versus resistance training meta-analysis · HYROX® Singles Rulebook 2026/27
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Use Repz to track your burpee broad jump station times and correlate improvements with your plyometric training progression.
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