Plyometric exercises increase joint stiffness and elastic recoil capacity of tendons and fascia tissue while also enhancing neural adaptations, coordination, and momentum control. Plyometrics that involve rebounding movements (e.g., hurdle hops, skipping rope, depth jumps) are beneficial because they prompt muscles to co-contract preemptively which removes slack from the system and creates tension quickly. The caveat with these exercises is that, while they have the potential for high reward, they also involve higher levels of risk and should only be done after athletes have developed a solid level of foundational strength and coordination.

Hurdle hops are a plyometric power training exercise that can be progressed by switching to one leg (do an equal number of hops on each leg) or adding a submaximal load or perturbation element (e.g. an AquaBag or ViPR PRO).