Plyometric tennis flow

Low-amplitude plyometric training is the number-one reason why tennis players' bodies remain strong, resilient and injury-free well beyond their 40s. This versatile workout regimen can be performed anytime, anywhere. Simply find a court summon your determination and get moving

- Belinda Norton

Low-amplitude plyometric training refers to a series of jumps and movements that require low force output, resulting in low jump height or directional changes. These exercises, commonly associated with sports such as tennis, focus on enhancing movement and balance while utilising less range of motion in the ankles, knees and hip joints. This reduced range of motion leads to lower jump heights, facilitating quicker ground contact and reducing the impact on landing. Examples of low-amplitude plyometrics include pogo movements which involve small, repetitive bounces.

Incorporating small pogo movements into your weekly workout routine can help muscles adapt to uncertain terrain, improve flexibility and enhance overall balance. Plyometric training, a staple in strength and conditioning programs, aims to improve neuromuscular function and mobility. Despite fears associated with these movements, particularly as we age or recover from injuries, they are crucial for maintaining muscle adaptation, biomechanics and strength throughout our lives.