Plyometric Calculator
Plyometric training volume is quantified in foot contacts per session and per week, providing a standardised way to measure and progress jump training across different exercises. Too little plyometric volume produces minimal adaptation; too much increases injury risk from the high eccentric forces involved in landing. This calculator takes your training experience level and sessions per week to recommend a total weekly foot contact target, a per-session target, and a suggested session structure mixing low, medium, and high-intensity plyometric exercises. Results are based on the NSCA's guidelines for plyometric exercise prescription.
NSCA plyometric volume guidelines
Beginner: 80-100 FC/session, low-intensity exercises only
Intermediate: 100-150 FC/session, low to moderate intensity
Advanced: 150-200+ FC/session, all intensities
Rest between sets: 60-90s (low), 90-120s (moderate), 2-5 min (high intensity)
Frequently asked questions
What is plyometric training?
Plyometric training uses rapid stretch-shortening cycles to develop explosive power. Exercises include box jumps, depth jumps, bounding, and medicine ball throws. The NSCA defines plyometrics as exercises that rapidly pre-stretch a muscle before explosively shortening it.
What are foot contacts in plyometrics?
Foot contacts (FC) is the standard unit for quantifying plyometric volume. Each ground contact in a lower body plyometric exercise counts as one foot contact. NSCA guidelines suggest beginners: 80 to 100 FC per session; intermediate: 100 to 150 FC; advanced: 150 to 200+ FC.
How many plyometric sessions per week is recommended?
The NSCA recommends 2 to 4 plyometric sessions per week with at least 48 hours of rest between sessions. High-intensity plyometrics (depth jumps, reactive bounding) require more recovery than low-intensity exercises (small box jumps, skipping).
What is the minimum strength requirement for plyometrics?
The NSCA recommends a 1RM squat of at least 1.5x body weight before beginning advanced plyometrics. Beginners should have a foundation of 6 to 8 weeks of general strength training. This reduces injury risk during the high-force eccentric landings.
Can plyometrics improve running economy?
Yes. Research consistently shows that 6 to 12 weeks of plyometric training improves running economy (oxygen cost per unit speed) in distance runners by 2 to 8%, even without changes in VO2max. This translates to measurably faster race times at the same aerobic effort.
Official sources
- National Strength and Conditioning Association: NSCA Plyometric Training Guidelines.
- American College of Sports Medicine: ACSM Explosive Training.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.