Plyometrics on the Sunshine Coast

Plyometric exercises with physiotherapist Scott Baines. Graded training to develop force, landing control and coordination for everyday movement, rehabilitation and sport.

About plyometrics

Plyometric exercises train your ability to absorb and produce force at speed. Scott uses them in rehabilitation when you have developed sufficient strength and movement control to perform the selected exercises safely.

Activities may include jumping, hopping, throwing and catching, depending on your needs and stage of recovery. The aim is to prepare your body for movements that require a quicker response than slower strengthening exercises alone.

Plyometrics can support goals beyond competitive sport, including returning to running, changing direction and participating in recreational activities. Scott starts with manageable exercises and progresses the challenge as your control and confidence develop.

How Scott builds your program

Scott assesses your strength, movement control and stage of recovery to decide whether plyometric exercises are appropriate for your rehabilitation goals.

You begin with manageable exercises that develop your ability to absorb and produce force, with guidance on technique and controlled movement.

Scott adjusts the speed, direction and complexity as you demonstrate sufficient control and confidence, keeping each progression relevant to your goals.

Learning to land and rebound

Landing places different demands on your body than taking off. Your muscles work to slow the movement and absorb force, while a rebound adds the task of producing force again quickly.

Scott may begin by separating these skills. You might practise a small jump followed by a controlled landing before moving towards repeated jumps, hopping or changes of direction.

The exercise depends on what you need to regain. Returning to running involves managing repeated single-leg contacts, while throwing and catching introduce force through the arms and shoulders.

What plyometrics can develop

More than jumping

Building from the basics

A small jump and a repeated single-leg hop place different demands on your body. Scott’s original approach separates force absorption, force creation and repeated movements, allowing each skill to be developed before combining them.

Progression can involve changing the direction, height or rhythm of an exercise, or moving from two legs to one. Each change alters the load, so a harder exercise is introduced when the preceding task can be managed with control.

Warm-up and recovery also matter. Scott considers how you respond during and after practice when deciding the next step in your program.

Movement for everyday life

Running involves a brief flight phase followed by landing on one leg. Recreational games, a quick change of direction or catching a ball also call on your body to produce and absorb force quickly.

Scott connects plyometric exercises to the activities you want to regain. That might mean preparing for a return to jogging, joining a social sporting game or moving more confidently during active time with your family. The demands of that activity help shape what you practise.

Frequently asked questions about plyometrics

What are plyometric exercises?

Plyometric exercises train the body to absorb and produce force quickly. Examples include hopping, jumping, bounding and certain throwing and catching activities. In physiotherapy, the exercise is selected for your rehabilitation needs and current capacity.

Are plyometrics only for athletes?

No. Faster movements also occur during everyday and recreational activities, such as jogging or responding to a change of direction. Whether plyometrics belongs in your program depends on your goals, health and physical readiness.

When can I start plyometrics after an injury?

There is no single starting date that suits every injury. Scott considers tissue recovery, symptoms, strength and movement control before introducing impact or faster loading. Plyometrics is commonly introduced in the later stages of rehabilitation.

Does every exercise involve jumping?

No. Upper-body activities can involve throwing, catching and quickly returning a ball. Lower-body exercises may focus on landing, hopping or changing direction, with the level of impact matched to your needs.

How is plyometric training different from strength training?

Strength exercises often involve producing force through slower, controlled movements. Plyometrics adds the challenge of producing or absorbing force quickly. The two approaches can complement each other, with sufficient strength providing a foundation for more demanding tasks.

Can I practise plyometric exercises at home?

Some prescribed exercises may be suitable for home practice once Scott has checked your technique and the available space. The surface, footwear, surroundings and exercise intensity all matter. Follow your individual program before attempting higher-impact activities.

Do I need equipment?

Many lower-body exercises use body weight and a clear, suitable surface. Other activities may use floor markers, a ball or additional equipment. Scott selects what is needed for the task rather than requiring you to purchase a standard kit.

How do I arrange plyometric rehabilitation on the Sunshine Coast?

Contact Scott to discuss the activity you want to return to and arrange a physiotherapy assessment. He can determine whether plyometric training is appropriate and how it fits into your rehabilitation.

For questions about referrals, rebates and arranging an appointment, read our physiotherapy FAQs.