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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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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