Plyometric training produces a real, moderate improvement in vertical jump height (~5–9%)
Key Findings
26 controlled trials in healthy individuals; separate meta-analyses per jump test (13 data points squat jump, 19 countermovement jump, 14 countermovement jump with arm swing, 7 drop jump).
Pooled improvement in jump height: squat jump 4.7% (95% CI 1.8-7.6), countermovement jump 8.7% (7.0-10.4), countermovement jump with arm swing 7.5% (4.2-10.8), drop jump 4.7% (0.8-8.6).
As effect sizes: 0.44 (SJ), 0.88 (CMJ), 0.74 (CMJA), 0.62 (DJ).
The author calls the improvement statistically significant and practically relevant.
Practical Application
Pooling 26 controlled trials in healthy people, plyometric training raised vertical jump height by 4.7% (squat and drop jump) to 8.7% (countermovement jump) — include plyometrics when explosive lower-body power matters.
Not from this paper; the base's own practice: build a strength and landing base first, then progress plyometric intensity and volume.
Limitations
Older meta-analysis of heterogeneous protocols that mixes randomised and non-randomised trials; optimal dose, surface and progression are not addressed.
How this entry was checked and changed
Content correction 2026-09-27
Added the per-test pooled percentages, CIs, effect sizes and study counts from the abstract.
"Build a strength/landing base first" -> not in the paper; relabelled as the base's own practice.