Starting Small: Low-Level Plyometrics for Masters Athletes
- Coach Dave
- Sep 17
- 2 min read
In our last blog, Never Too Old To Jump, we explored why Masters athletes should keep jumping as part of their training. The next question is how. The good news? You don’t need to start with box jumps or advanced depth jumps. In fact, low-level plyometrics are often the best place to begin. They give you all the benefits—improved power, tendon health, and efficiency—without excessive stress on the joints.
What Are Low-Level Plyometrics?
Low-level plyometrics are controlled, lower-impact jump or hop variations that prioritise rhythm, landing mechanics, and force absorption. They’re designed to build the foundations of elasticity and coordination before progressing to more advanced drills.
Think of them as teaching your body to spring again.
Useful Options for Masters Athletes
Here are some excellent starting points:
Ankle Hops: Small, rhythmic hops focusing on quick contacts and stiff ankles. Great for conditioning calves and Achilles.
Line Hops: Side-to-side or forward-back hops over a line on the floor. Builds foot speed, coordination, and reactivity.
Skipping Variations: From basic skipping to power skips for height or distance, these improve timing and whole-body rhythm.
Low-Level Bounds: Short, controlled single-leg bounds that develop balance and elastic strength.
Medicine Ball Throws: While not a jump, throws mimic explosive extension patterns and reinforce triple extension without impact.
Each of these movements can be scaled for ability and comfort. The focus should always be on crisp execution, soft landings, and quality over quantity.
Integrating Plyometrics into Strength & Conditioning
One of the biggest mistakes Masters athletes make is treating plyometrics as an “extra.” Instead, they should be woven into the structure of your strength and conditioning programme. Here are some guidelines:
Warm-Up Integration: Low-level hops or skips can be used after mobility work to prime the neuromuscular system before lifting or running.
Contrast Training: Pairing a strength exercise (like squats or deadlifts) with a related plyometric (such as ankle hops or medicine ball throws) reinforces power development.
Short & Frequent: Two to three short sessions per week of 5–10 minutes is often more effective than one big “plyometric day.”
Prioritise Quality: Stop sets when technique or rhythm breaks down. These are about sharpness, not fatigue.
Progress Gradually: Once the basics feel smooth and controlled, higher-level jumps can be introduced—but only if you’ve built the foundation.
Remember This
For Masters athletes, low-level plyometrics are the gateway to stronger, more resilient, and more efficient movement. They’re simple, adaptable, and effective when done consistently. By starting small and integrating them into your existing programme, you build the spring in your step that keeps you performing—and enjoying sport—well into the future.
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