#200 - Plyometric Training: Foundations, Programming, And Injury Prevention

In this episode of the Iron Sights Podcast, we’re getting into the weeds on plyometric training — what it is, who it’s for, and most importantly, how not to screw it up.

Too many people are using plyos as a glorified cardio session, skipping the prep work and ending up hurt, frustrated, or spinning their wheels. We talk about what needs to be in place before you start jumping on boxes — foundational strength, mobility, coordination, and proper warm-up protocols.

We also dig into why quality matters more than quantity, how to actually integrate plyos into your training to build real power, and why understanding your physical readiness is key. We use some real-world examples, including insights from pro sports like the NBA, along with our own coaching experiences.

Enjoy the show!

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Timestamps:

00:00 Intro

00:32 Plyometrics & Injury Prevention

01:53 Training Mistakes & Injury Causes

06:02 Warmups & Plyometric Fundamentals

20:31 Key Warmup Phases Explained

34:26 Deceleration & ACL Risks

35:08 Advanced Plyos & Power Development

38:49 Common Plyometric Mistakes

56:19 Footwear’s Role In Performance

01:00:11 Plyos For Different Ages

01:05:54 Recommendations

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