Plyometrics

12-week starter plan

Two sessions a week with a rest day between.

1. Week 12 sessions: 20 contacts per session building to 40 jumps or hops with long rests
2. Week 22 sessions: 22 contacts per session building to 48 jumps or hops with long rests
3. Week 32 sessions: 24 contacts per session building to 56 jumps or hops with long rests
4. Week 42 sessions: 24 contacts per session building to 56 jumps or hops with long rests
5. Week 52 sessions: 26 contacts per session building to 64 jumps or hops with long rests
6. Week 62 sessions: 28 contacts per session building to 72 jumps or hops with long rests
7. Week 72 sessions: 30 contacts per session building to 80 jumps or hops with long rests
8. Week 82 sessions: 30 contacts per session building to 80 jumps or hops with long rests
9. Week 92 sessions: 32 contacts per session building to 88 jumps or hops with long rests
10. Week 102 sessions: 34 contacts per session building to 96 jumps or hops with long rests
11. Week 112 sessions: 36 contacts per session building to 104 jumps or hops with long rests
12. Week 122 sessions: 36 contacts per session building to 104 jumps or hops with long rests

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low Approximate UK prices.

• Supportive trainers
• A low box or step
• A soft surface

Frequently asked questions