The Benefits of Including Plyometric Training in Your Warm-Up

Athlete performing plyometric jump exercise during warm-up for improved performance and injury prevention

By Dr Brea Kunstler – Physiotherapist and Run Coach, Performance Medicine

Have you ever wondered why people run, jump, and leap across a field or court during a warm-up or training session for their favourite sport? These activities may look like fun and games, but they are also highly beneficial for your nervous and musculoskeletal systems.

What is Plyometric Training?

Plyometric activities challenge the body to react quickly and generate explosive power. They target the nervous system, tendons, and muscles to act fast in response to a stimulus. This could be something thrown at you (like dodgeball), an obstacle you need to dodge, or something you need to jump over (such as a tree root while trail running).

Runner practicing skipping and hopping drills as part of plyometric training warm-up


A recent high-quality peer-reviewed paper reported that neuromuscular training, which includes plyometric exercises, can reduce ankle sprains by 39%, ACL injuries by 61%, and overall lower limb injuries by 19% in women and girls (Bullock et al., 2025). Even more impressive is that benefits were seen with just 10 minutes of neuromuscular training twice a week.

The Benefits of Plyometrics in Injury Prevention

Plyometric exercises are not only great for building explosive strength but also play a vital role in reducing injury risk. By developing elasticity and power, you can run faster and with less effort.

Several studies confirm that plyometric training improves performance in people across different ages and activity levels (Kons et al., 2023). For amateur runners, plyometrics have been shown to enhance running economy and efficiency (Engeroff et al., 2023). Importantly, these benefits extend to female athletes, who are often underrepresented in sports research.

How to Add Plyometrics to Your Warm Up

Athlete performing hopping exercise to include plyometrics in warm-up routine


I encourage runners to include plyometric training in their warm-up. Even a few minutes can make a difference. Examples of exercises include:

  • Skipping
  • Leaping
  • Dodging ground objects
  • Trampolining
  • Hopping

Adding these simple exercises to your weekly routine can significantly reduce your risk of injury while boosting performance.

Professional Guidance for Plyometric Exercises

Not sure where to start? A physiotherapist can create a short, safe program tailored to your sport and fitness level. At Performance Medicine, our physiotherapists in Melbourne specialise in injury prevention strategies and performance optimisation.

Book in with one of our physios today to find the right plyometric program for you.

 References

  • Bullock GS, Räisänen AM, Martin C, et al. Prevention strategies for lower extremity injury: a systematic review and meta-analyses for the Female, Woman and Girl Athlete Injury Prevention (FAIR) Consensus. British Journal of Sports Medicine. Published Online First: 11 July 2025.
    doi: 10.1136/bjsports-2025-109910
  • Engeroff, T., Kalo, K., Merrifield, R. et al. Progressive daily hopping exercise improves running economy in amateur runners: a randomised and controlled trial. Scientific Reports 13, 4167 (2023). doi: 10.1038/s41598-023-30798-3
  • Kons, R.L., Orssatto, L.B.R., Ache-Dias, J. et al. Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Med – Open 9, 4 (2023). doi: 10.1186/s40798-022-00550-8

Dr Brea Kunstler