The Movement System – Plyometrics 101

Plyometrics 101 gives you the tools to effectively program and coach plyometrics from day one.

Built for coaches and trainers who already understand the basics of jumping and landing, but want to develop true expertise in plyometric science, biomechanics, and application.

• Full Plyometric Programs
  Follow a simple framework to write great programs in minutes, not hours.
• Expert Coaches
  Learn the System built from the contributions of 10+ Expert Coaches.

Master the Science and Application of Plyometric Training

If you’ve ever felt unsure about how to progress plyometric exercises, manage ground contact times, or write a complete plyometric program, this course will change that.

Plyometrics 101 gives you everything you need to master the science, apply it with confidence, and write elite-level plyometric programs in minutes.

Why It Works:

• Most coaches know the exercises. Few know how to connect them into a system that works for every athlete.
• By the end of this course, you’ll have a simple, efficient, repeatable framework that lets you:
• Assess readiness and load tolerance
• Select the right drills based on athlete profile and season
• Progress and regress with confidence
• Manage fatigue and recovery using sports-science principles
• You’ll never again question if you’re using the right plyometric training volume.
• You’ll design purpose-driven, progressive, and powerful programs every time.

Programming and So Much More

Writing individualized, progressive plyometric programs in five minutes is just the start.

You’ll Also Learn:

• The science of plyometric adaptation from tendon stiffness and neuromuscular inhibition to stretch-shortening cycle efficiency.
• How to solve common athlete issues like shin splints, Achilles irritation, and patellar tendinopathy using evidence-based progressions.
• How to train youth, masters, and team sport athletes with age-appropriate plyometric loading and recovery strategies.
• The art of intensifying and extensifying drills to match competition phases or athlete readiness.
• How to build multi-phase progressions that keep athletes improving for months without hitting a plateau.

We’re showing you everything so you can think like an elite coach, able to analyze, adjust, and solve complex training problems with confidence.

Develop Your Coaching Eye

You’ll learn to recognize:

• Appropriate joint excursion based on the task
• The difference between yielding and stiff strategies for different athletic goals
• How to coach athletes to project from the right areas to produce efficient power
• The subtle biomechanics of takeoff and landing that separate good from great athletes
• By understanding the interplay of ground contact time, force application, and movement strategy, you’ll move from coaching surface-level drills to mastering the mechanics that drive adaptation.

This course helps you develop a multifaceted understanding of plyometrics, that connects physiology and biomechanics to coaching.

What You’ll Learn In Plyometrics 101

THE SCIENCE

• Plyometric Foundations
  Learn what defines true plyometric movement, from jumps and hops to bounds, and the physiological purpose behind each.
• Plyometric Physiology
  Understand how muscle, tendon, and bone tissue adapt to load and how to build stronger, more resilient athletes.
• Stretch Shortening Cycle
  Master the difference between fast vs. slow SSC, elastic vs. muscular strategies, and how to train each effectively.
• Biomechanics
  Coach landing technique, joint stiffness, and force application using research-backed metrics like RSI and GCT.
• Motor Learning
  Discover how environment, skill acquisition, and feedback shape plyometric performance.
• The Truth About Force Velocity Curve
  Learn the real science of the force velocity relationship and how it impacts programming decisions.
• Isometrics
  Understand the foundational role of isometric strength and stiffness in reactive performance and injury prevention.

THE APPLICATION:

• Plyometric Readiness Matrix
  Assess athlete readiness based on age, experience, and load tolerance to choose the right starting point.
• How to Program Plyometrics
  Use our step-by-step programming framework to create complete plyometric programs in minutes, not hours.
• Progressions and Regressions
  Apply systematic progressions across bilateral/unilateral, short/long GCT, and intensive/extensive spectrums.
• Periodization
  Learn how to plan plyometrics across a season, integrating off-season, pre-season, and in-season progressions.
• Coaching Plyometrics (with breakout session)
  Learn how to cue and correct the 8 most common compensation patterns, and adjust training for real-world success.
• Testing for Plyometrics
  Test and track progress with or without equipment, including vertical jump, RSI, and reactive strength testing.
• Beginner Plyometrics
  Build foundational strength, landing control, and low-intensity reactivity safely and effectively.
• Intermediate Plyometrics
  Progress to multidirectional hops, depth jumps, and short-contact drills with precise volume control.
• Advanced Plyometrics
  Train elite reactivity and speed with advanced programming methods, PAP integration, and complex contrast work.
• Considerations for Youth and Masters Athletes
  Modify programming for age, experience, and recovery to build performance without overloading the system.

GUEST LECTURES:

• Ramsey Nijem – Force Plates & Data-Driven Plyometric Training
• Lee Taft – Change of Direction & Speed Development
• Jake Tuura – Tendon Adaptation & Load Management
• Chris Johnson – Plyometrics for Endurance Athletes (Coming Soon!)
• Plus contributions from Ben Adena and Chris Bryant, covering sport-specific and performance applications.

Special thank you to all of the additional coaches and mentors that have collaborated and consulted to make this course possible.

Hey, it’s Dr. Matt Casturo

Like you, I’m passionate about MOVEMENT and helping people live their best lives through health and fitness.

I’ve been fortunate to have an excellent education, great mentors, and experience with incredible athletes over the past 10+ years of coaching.

I created Plyometrics 101 to take you behind the scenes and show you my full thought process and system for plyometric training.

I want to show you exactly how to assess your athlete’s readiness, determine an appropriate training volume, and select the right plyometrics.

I’m really proud of the plyometric training system we’ve build in collaboration with 10+ coaches and mentors, and I can’t wait for you to get inside and see how it works!

More courses from the same author: The Movement System