Plyometric Training With Jumping

Plyometric Training: The Risk–Reward Equation for Older or Less Conditioned Adults

Introduction
Explosive movements like lateral jumps and other plyometric drills have found their way into mainstream group classes, HIIT sessions, and functional training programs. They’re eye-catching, they look athletic, and they get the heart rate up fast. But here’s the question every participant—especially those who are older or less conditioned—should be asking: are the benefits really worth the risks?

Pre- and Post-Session Movements: Time Well Spent or Just Filler?
Most classes begin with a short warm-up and end with a cool-down. In theory, these phases are meant to prepare the joints, muscles, and nervous system for the demands ahead and then aid recovery afterward. In practice, trainers often rely on predictable, low-effort drills like side shuffles, simple lunges, or static stretches. While these aren’t inherently bad, they sometimes function as “time-fillers”—easy to program and easy to implement, but not always thoughtfully connected to the workout’s actual demands. This can border on laziness in session planning. A proper warm-up should target the exact muscles and movements being stressed (in this case: lateral hip stability, ankle mobility, landing mechanics), and a proper cool-down should address tissue recovery, not just check the box at the end of the hour.

The Rewards of Lateral Plyometrics
When taught and performed well, plyometric training—including side-to-side jumps—can offer several meaningful benefits:

Agility and coordination: Rapid side movements improve neuromuscular control, helping the body react in multiple planes.
Strength and power: The glutes, quads, hamstrings, and calves are all trained explosively, improving performance in sports and daily life.
Bone and tendon health: Impact loading stimulates bone density and connective tissue strength.
Cardiovascular conditioning: A few sets of jumps can raise the heart rate faster than steady-state cardio, delivering a metabolic punch in short time.
Functional benefit: Side-stepping and reacting quickly can translate into real-world skills, like avoiding a fall or moving with better balance.

The Risks and Injury Profile

Plyometrics & Lateral Jumps
The very factors that make plyometric training effective—high impact, explosive force, and lateral load—are also the ones that elevate injury risk. Landing awkwardly can strain the ACL, meniscus, or ankle ligaments. Fatigue increases the chance of tripping or falling. And repeated impact can aggravate joint degeneration, especially in participants with arthritis.

Resistance Training
By comparison, resistance training shows very low injury rates. Research reports rates as low as 0.05 injuries per 100 participant-hours in general youth lifting, and up to 0.29 in competitive powerlifters—still safer than most team sports. Resistance training builds strength, stability, and joint support in a way that reduces long-term injury risk.

Steady-State Cardio
Traditional cardio like walking, cycling, or elliptical training carries a very low acute injury risk. The most common issues are overuse injuries—shin splints, tendonitis, or stress reactions—but these rarely happen suddenly the way a jump-landing injury does.

Comparison Table

Training Type	Injury Rate Approx. (per 100 participant-hours)	Notes
Resistance Training	0.05 (general); 0.29 (powerlifters)	Very low risk; builds stability and resilience
Plyometric Jumps	No exact rate, but higher incidence of ACL/ankle injuries	Risk grows with fatigue, poor form, or pre-existing issues
Steady-State Cardio	Very low	Mainly overuse injuries; acute trauma rare

Why Older or Less Conditioned Adults Are Especially Vulnerable
With age and deconditioning come slower reaction times, reduced tendon elasticity, diminished bone density, and weaker stabilizing muscles. These factors combine to create a perfect storm for injury during high-impact, side-to-side jumps. Even a minor misstep can mean a rolled ankle or tweaked knee that sets back training for weeks. For people with arthritis, osteoporosis, or cardiovascular concerns, the risks multiply.

Practical Alternatives and Safe Progressions
The answer isn’t to avoid movement altogether, but to choose smarter options:

🏃🏾 Replace jumps with side step-overs or mini hops to reduce impact.
🏃🏾 Build a base with squats, lunges, glute bridges, and calf raises before introducing advanced drills.
🏃🏾 Use balance drills like single-leg stance or banded side steps to reinforce stability.
🏃🏾 Progress variables gradually: increase one thing at a time—height, speed, or instability.

Coaching and Session-Planning Recommendations

💪🏼 Warm-ups and cool-downs should be purposeful, not filler. Address the exact demands of the session.
💪🏼 Technique is king: emphasize “soft knees,” hip-hinged landings, and core bracing.
💪🏼 Modify for individuals: one class member’s progression might be another’s hazard.
💪🏼 Watch fatigue levels closely—form collapses quickly in plyometrics.
💪🏼 For older or less conditioned adults, emphasize strength and mobility foundations before explosive moves.

Conclusion
Lateral jumps and plyometric training have their place: they can build power, agility, and confidence when applied to the right person at the right time. But for many older or less conditioned individuals, the risks outweigh the rewards without a proper foundation. Trainers who lean too heavily on these movements—especially as warm-ups, cool-downs, or easy fillers—risk doing their clients more harm than good. A safer, smarter path involves strength training, mobility work, and progressive balance drills, all of which set the stage for more advanced movement down the road. The ultimate goal isn’t just to train hard—it’s to train well, and to keep training possible for years to come.