Uploaded October 2025 | Updated September 2026, 1 week ago

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What's the right plyometric session volume?

Verkoshanksy: ~40-60 foot contacts
NSCA: 80-140 foot contacts
NASM: 40-200 foot contacts
Additional research: Up to ~300 foot contacts

🤔 With sources ranging from ~40-300 foot contacts what’s right for your athletes?

The truth is, there’s not one correct volume to hit

📊 Choose a starting point and learn how to intensity or extensify based on the athlete’s needs.

Intensification Methods:
Hardening the surface (Ex: Grass to rubber floor, Shod to barefoot)
Increase momentum (Ex: Drop Jumps from higher heights, Bounds and hops with greater speed)
Add resistance

🏋🏽‍♂️ Extensification Methods:
Soften the surface
Land with more compliance
Add assistance

Comment “Plyos” for more info on Plyometrics 101