Plyometric-Jump Training Effects on Physical Fitness and Sport-Specific Performance According to Maturity: A Systematic Review with Meta-analysis

Ramirez-Campillo, Rodrigo; Sortwell, Andrew; Moran, Jason; Afonso, José; Clemente, Filipe Manuel; Lloyd, Rhodri S.; Oliver, Jon L.; Pedley, Jason; Granacher, Urs

doi:10.1186/s40798-023-00568-6

Sports Medicine - Open

Table 7 Evidence-based practical recommendations for PJT programming

From: Plyometric-Jump Training Effects on Physical Fitness and Sport-Specific Performance According to Maturity: A Systematic Review with Meta-analysis

	Freq	Dur	Int	BH	NTJ	Tply	Comb	RBS	RBR	RBTS ^a	Tsurf	PO	Repl	Taper
Sport-specific performance (3)^b	2	6–7	Max	20–60, optimal^c	720–1,008 (120–168) ^d	Mix, DJ	No	30–120	3–15	48–96	Grass, mix	V, no PO	Yes–No	Yes–No
Maximal dynamic strength (4)	1–2	6–36	Max	5–60	840–10,800 (120–300)	Mix, DJ	No	30–120	5–15	48–96	Grass, parquet, mix	T, V, no PO	Yes–No	Yes–No
Change of direction speed time (4)	1–2	6–36	Max, mix	5–60	840–10,800 (120–315)	Mix, DJ	No	5–90	5–15	48–96	Grass, mix	T, V, no PO	Yes–No	Yes–No
Linear sprinting speed time (6)	2	6–8	Max	5–60	600–1,590 (92–265)	Mix, DJ	No	30–120	5–15	48–96	Grass, parquet, mix	T, V, no PO	Yes–No	Yes–No
Horizontal jump distance (4)	1–2	6–36	Max	20–60, optimal	720–10,800 (120–300)	Mix, DJ	No	30–120	3–15	48–96	Grass, mix	T, V, no PO	Yes–No	Yes–No
Squat jump height (4)	2–3	6–8	Max, mix	5–60	958–3,510 (160–439)	Mix	No	30–120	5–15	48–96	Wood, parquet, mix	T, V, Int	Yes–No	Yes–No
Reactive strength index (7)	2	4–8	Max, mix	5–60, optimal	740–2,204 (120–315)	Mix, DJ	No	5–120	5–15	48–96	Grass, parquet, mix	T, V, no PO	Yes–No	Yes–No
Countermovement jump height (7)	2–3	6–8	Max, mix	5–60	600–3,510 (92–439)	Mix, DJ	No	5–120	5–15	48–96	Grass, wood, parquet, mix	T, V, Int, no PO	Yes–No	Yes–No

Abbreviations ordered alphabetically: BH: box or obstacle height (cm) used in PJT exercises (only applicable when drop jumps or similar jump drills are included); Comb: combined PJT exercises with other type of exercise (e.g., other than regular training practice for those who were athletes); DJ: drop jump; Duration: total duration (weeks) of PJT interventions; Freq: frequency of PJT training (sessions per week); Int: intensity of PJT intervention exercises; Max: maximal; NTJ: number of total jumps (e.g., foot contacts per leg). In some studies, jump repetitions were prescribed as distance or time. For this review, 1-m and 1-s were considered equivalent to 1 repetition; PO: progressive overload (either as intensity, type of exercise, volume, or a combination of these); RBR: rest between repetitions (seconds); RBS: rest between sets (seconds); RBTS: rest between PJT sessions (hours); Repl: replaced part of their regular activities (e.g., warm-up before a regular soccer training session) with PJT. If “No”, this implies that participants added PJT to their regular training schedule; T: technique or type of exercise; Tply: type of PJT exercises; Tsurf: type of surface during PJT sessions; V: volume (i.e., number) of jumps
^aApplicable to training sessions within a given week
^bValues in parenthesis represents the number of studies providing data for the outcome
^cA box height allowing maximal reactive strength
^dValues in parenthesis denote the number of jumps per week

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