according to the american council on exercise research studies have shown that plyometric training can lead to improvements in: vertical jump performance leg strength muscle power acceleration balance overall agility bone density (especially in younger participants) in addition regular participation in a plyometric training program may help participants control their body weight. when plyometric training is combined with active warm-ups stretching exercises and other weight training evidence suggests that it can significantly improve an athlete's explosive power. because plyometric training strengthens muscles and decreases impact forces on the joints it may reduce the risk of injury in some people especially in younger female basketball and soccer players who have a risk of anterior cruciate ligament (acl) injury that's two to eight times higher than that of their male counterparts. acl injury-prevention programs -- such as plyometrics -- are designed to enhance the proper nerve/muscle control of the knee according to the american orthopaedic society for sports medicine.
what are the benefits of plyometric exercise?