Plyometrics for Kids: Safe Jumping Drills

Introducing children to physical activity in engaging and beneficial ways is crucial for their long-term health and athletic development. Among the many forms of exercise, plyometrics, or "jump training," offers a dynamic approach to building foundational strength and power. When implemented safely and appropriately, plyometric drills can significantly enhance a child's physical capabilities and foster a lifelong love for movement. This article explores the science behind safe plyometrics for kids, outlining key principles and practical drills.

1. What Are Plyometrics?

At its core, plyometrics involves exercises where muscles exert maximum force in short intervals, with the goal of increasing power and speed. For children, it's best understood as "bouncy exercises" or "jump training." Imagine a spring: when you compress it and then release it, it expands with great force. Plyometric exercises work similarly, by rapidly stretching a muscle (eccentric phase) and then immediately shortening it (concentric phase) to produce an explosive movement, like a jump [1]. For kids, the emphasis is on fun, controlled movements that feel natural, rather than intense, high-load training typically associated with adult athletes.

2. Why Introduce Plyometrics to Children?

The benefits of age-appropriate plyometrics for children are multifaceted and scientifically supported:

• Improved Athletic Performance: Research indicates that plyometric training can significantly enhance fundamental athletic qualities such as running speed, agility, and jumping ability in young individuals [2, 3]. These improvements are critical for participation and enjoyment in various sports and physical activities.
• Enhanced Bone Density and Strength: Childhood and adolescence are crucial periods for bone development. Jumping exercises provide high-impact, short-duration mechanical loads that stimulate bone growth and increase bone mineral density (BMD) and content (BMC). This is vital for achieving peak bone mass, which can have a protective effect against bone diseases like osteoporosis later in life [4, 5]. Studies have shown that even short, consistent jumping interventions can lead to sustained improvements in bone structure [6].
• Development of Fundamental Movement Skills: Plyometrics are integral to developing physical literacy, which encompasses fundamental movement skills like hopping, skipping, and bounding. These skills are the building blocks for more complex sport-specific movements and overall physical competence [7, 11].
• Neuromuscular Adaptations: Unlike adult training which often focuses on muscle size, plyometrics in children primarily lead to neuromuscular adaptations. This means the nervous system becomes more efficient at recruiting muscle fibers and coordinating movements, leading to improved power output and control [1, 8].
• Potential for Injury Prevention: By strengthening muscles and tendons around joints and improving proprioception (the body's sense of its position in space), plyometric training can enhance stability and control during dynamic movements. This can contribute to reducing the risk of common sports-related injuries in youth [1, 9].

3. Safety First: Core Principles for Kids' Plyometrics

Safety is paramount when introducing plyometrics to children. Adhering to these core principles ensures a positive and injury-free experience:

• Low-Impact Focus: For children, the goal is not maximum height or distance, but controlled, low-impact movements. Avoid high-intensity drills that involve significant drops or extreme forces, especially on rigid surfaces [9].
• Proper Landing Technique: Teach children to land softly, with knees slightly bent and "giving" to absorb the impact. This protects joints and distributes force effectively. Landing quietly is a good indicator of proper form, which is crucial for preventing injuries [1].
• Appropriate Surfaces: Always perform plyometric drills on forgiving surfaces such as grass, rubberized tracks, gym mats, or sprung wooden floors. Avoid hard surfaces like concrete or asphalt, which can increase impact forces on developing joints. Training on elastic surfaces, such as mini-trampolines, has shown to be particularly effective in improving balance and lower-limb strength, further reducing injury rates [9].
• Supervision and Guidance: All plyometric sessions should be supervised by a knowledgeable adult (parent, coach, or physical education teacher) who can provide clear instructions, correct form, and ensure safety [1].
• Listen to Their Bodies: Encourage children to communicate if they feel any pain or excessive fatigue. It's crucial to stop immediately if discomfort arises and allow for adequate rest.

4. Age-Appropriate Introduction and Progression

The readiness for plyometrics varies among children, and training should always be adapted to their developmental stage, not just chronological age [10]. Generally, children should have:

• Good Body Control: The ability to perform basic movements like squatting, balancing on one leg, and running with coordination.
• Fundamental Strength: Sufficient strength to control their own body weight during movements.#

Start with very basic, low-intensity jumps and gradually progress as their strength, coordination, and technique improve. Avoid complex or high-impact drills for younger children, especially those before or during peak height velocity (the period of fastest growth), as their bodies are undergoing rapid changes [10].

5. Foundational Skills Before Jumping Drills

Before diving into specific jumping drills, ensure children have mastered foundational movement skills. These serve as the prerequisite building blocks for safe and effective plyometric training:

• Squatting: The ability to perform a controlled squat with good form (knees tracking over toes, chest up).
• Balancing: Proficiency in balancing on one leg.
• Basic Locomotor Skills: Competence in hopping, skipping, and bounding [11].
• Core Strength and Flexibility: While not direct plyometric drills, a strong core and adequate flexibility support proper movement mechanics and injury prevention during jumping activities.

6. Safe Jumping Drills for Children (Examples)

Once foundational skills are in place, introduce these safe and effective plyometric drills:

• Squat Jumps: From a squat position, jump straight up, extending the body fully, and land softly back into a squat.
• Broad Jumps: Jump forward for distance, landing softly with bent knees.
• Pogo Jumps: Small, quick jumps performed on the balls of the feet, keeping legs relatively straight, like a pogo stick.
• Box Jumps (Low Height): Jump onto a very low, stable surface (e.g., a thick mat, a step no higher than their mid-calf), stepping down rather than jumping off.
• Hopping: Single-leg hops, performed forward, backward, and sideways.
• Skipping & Bounding: Exaggerated skipping for height or distance, emphasizing the spring off the ground.

7. Structuring a Plyometric Session (Volume & Rest)

For children, plyometric sessions should be short, focused, and integrated into a broader physical activity program.

• Duration: Keep sessions brief, typically 5-10 minutes, as part of a warm-up or a dedicated activity block [12].
• Quality over Quantity: Focus on perfect technique for a small number of repetitions rather than high volume. If form deteriorates, stop the exercise.
• Adequate Rest: Ensure sufficient rest between sets (e.g., 1-2 minutes) to allow for full recovery and maximum effort on subsequent repetitions. This is crucial for neuromuscular adaptation [13].
• Frequency: Avoid daily plyometrics. Allow at least 48-72 hours of rest between sessions to allow muscles and joints to recover. A frequency of 2-3 times per week is generally recommended [12].
• Volume: For adolescents, meta-analyses suggest optimal total ground contact frequencies (TGCF) for jumping ability range from less than 900 to over 1400 contacts over an entire training period, with intervention times between 400-600 minutes [13]. For younger children, this volume should be significantly lower and progress gradually, focusing on low ground contact frequencies (e.g., less than 900 contacts) for enhancing countermovement jump performance [13].

8. Making it Fun and Engaging

To ensure children remain motivated and enjoy plyometrics, incorporate elements of play and positive reinforcement:

• Game-Based Drills: Turn drills into games, such as "frog jumps" to imaginary lily pads, "bunny hops" to collect "carrots," or "superhero jumps" over obstacles.
• Visual Targets: Use cones, markers, or tape lines on the ground as targets for jumps or landings.
• Positive Reinforcement: Offer specific praise for good effort and correct technique ("Great job landing softly!").
• Focus on Improvement: Highlight progress in their jumping ability, coordination, or confidence, rather than comparing them to others. This can also contribute to improved self-efficacy and mental toughness [14].
• Variety: Rotate drills to keep sessions fresh and exciting.

By following these scientifically-informed guidelines, parents, coaches, and educators can safely introduce plyometrics to children, helping them build power, improve athletic skills, enhance bone health, and foster a lifelong appreciation for physical activity.

References

[1] ResearchGate. (n.d.). A systematic review: Plyometric training programs for young children. Retrieved from https://www.researchgate.net/publication/51579178_A_systematic_review_Plyometric_training_programs_for_young_children

[2] ResearchGate. (n.d.). Neuromuscular Adaptations and Enhancement of Physical Performance in Female Basketball Players After 8 Weeks of Plyometric Training. Retrieved from https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.588787/full

[3] PubMed Central. (n.d.). Effects of Plyometric Training on Neuromuscular Performance in Youth Basketball Players: A Pilot Study on the Influence of Drill Randomization. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6090388/

[4] ResearchGate. (n.d.). Plyometric exercise and bone health in children and adolescents: a systematic review. Retrieved from https://www.researchgate.net/publication/312547794_Plyometric_exercise_and_bone_health_in_children_and_adolescents_a_systematic_review

[5] Wheeler Sports Tech. (2024, December 26). Plyometrics and Bone Density in Children and Adolescents. Retrieved from https://wheelersportstech.com/2024/12/26/plyometrics-bone-density-children-adolescents/

[6] PubMed Central. (n.d.). Physical Activity in Childhood May Be the Key to Optimizing Lifespan Skeletal Health. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3245809/

[7] British Judo Association. (n.d.). The Youth Physical Development Model: A New Approach to Long-Term Athletic Development. Retrieved from https://www.britishjudo.org.uk/wp-content/uploads/2024/10/LTAD-Youth-Physical-Development.pdf

[8] MDPI. (n.d.). Influence of Strength Training Variables on Neuromuscular and Morphological Adaptations in Prepubertal Children: A Systematic Review. Retrieved from https://www.mdpi.com/1660-4601/20/6/4833

[9] ResearchGate. (n.d.). Adaptations in movement performance after plyometric training on mini-trampoline in children. Retrieved from https://www.researchgate.net/publication/309716886_Adaptations_in_movement_performance_after_plyometric_training_on_mini-trampoline_in_children

[10] UKSCA. (n.d.). Long-term Athlete Development and Trainability during Childhood: a Brief Review. Retrieved from https://cdn.uksca.org.uk/assets/pdfs/UkscaIqPdfs/long-term-athlete-development-and-trainability-during-childhood-636806598236598970.pdf

[11] British Judo Association. (n.d.). Long-Term Athletic Development- Part 1. Retrieved from https://www.britishjudo.org.uk/wp-content/uploads/2024/10/LTAD-Lloyd-Barriers-to-Success-1.pdf

[12] ResearchGate. (n.d.). The effect of plyometric exercise on bone mineralisation and physical fitness in adolescents. Retrieved from https://www.researchgate.net/publication/386523085_The_effect_of_plyometric_exercise_on_bone_mineralisation_and_physical_fitness_in_adolescents

[13] PubMed Central. (n.d.). Maximizing plyometric training for adolescents: a meta-analysis of ground contact frequency and overall intervention time on jumping ability. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10692103/

[14] Journal of Pediatric Perspectives. (n.d.). Comparing the Effects of Play Therapy and Selected Sports Exercises on Self-Confidence, Physical Self-Efficacy and Mental Toughness in Children. Retrieved from https://jpp.mums.ac.ir/article_18051.html