Disadvantages of Plyometric Training

Disadvantages of Plyometric Training

Alright, we all know that plyometrics have many amazing benefits. Building muscle, cardio, giving you aerobic and aerobic exercise at the same time are just some of them.

Some plyometric training types can even improve your balance and explosive strength! Plyometrics are really important for everyone but especially if you are an athlete or train boxing, MMA or any other martial arts, it can improve many important skills, and this can be truly vital for your progress.

However, are there any disadvantages of plyometric training? Yes, actually there are…

Even though you do plyometrics in a proper form, there are some risks and disadvantages of plyometrics, and you can find these below. With that, at the end of writing, you can find whether these “disadvantages” really matter or not.


People can have many injuries during plyometric exercises. For example, after you jump on a plyometric box, if you can’t land on it properly or can’t maintain your balance, you can fall instantly. This may cause fractures, or you can even break your bones! Also, you jump all the time during the plyo box sessions, and this can also cause joint issues.

Other repetitive exercises can also cause joint problems, however, please note that not all plyometric exercises are bad for joints! For example, hurdle jump training is harmful to your joints however battle rope is not.

So, if you consider your joint health you need to check out the exercise type before you do it. Because of this problem, if you are a kid or an elderly, some plyometric exercise types are simply not suitable for you, and you may want to consider some alternatives.

Plyometric Training


It was witnessed that many people, who are really good at bench press, just suck in battle rope training. I gave this example because people generally compare them. They say that it is too challenging for their muscles etc. These exercises require coordination, strength, aerobic endurance and more. So, your body needs to be in a good shape in so many ways.

For example, aerobic endurance is the biggest challenge for me during plyometric exercises. This exercise also requires coordination too and I just can’t handle it and lose my form.

These exercises require coordination, strength, aerobic endurance and more at the same time. Obviously, you may not have all of these at an advanced level.

Also, there are many techniques (shoulder circles, side slam, power slam etc.) in battle rope training. You also exert a great amount of energy, and your muscles start getting tired in no time. So, this training can be a real challenge for many people.

Obviously, the challenge can be a really big turn off for many people and I also saw that many people gave up on this training because it is just too difficult.


Muscles are fatigued in so many different ways and angles during plyometrics. If you spend even 5 more minutes during any plyometric training type, you can overtrain and lose muscle. Actually, many people overtrain during plyometrics since these are really fun.

Also, these are more intense and fatigue your muscles in so many different ways. So, you can even lose more muscle and hurt yourself more than many other training types. Certainly, you should avoid this and according to me, this disadvantage should not be disregarded.

Hard to Improve

Sometimes you may feel like you don’t show any progress at all, and you would be right. Because it is more difficult to level up in plyometric training than many other exercise types. So, this can also discourage you.

Should You Do Plyometric Exercises?

There are some disadvantages of plyometrics, but should you stop doing it? In my opinion, the short answer is hell no and below let’s have a look at these “disadvantages” closer.

There is an injury risk in almost any sports or training type. You can hurt your knuckles during heavy bag session, or you may sprain your ankle in a basketball game. You can even dislocate your shoulder during many weightlifting exercises. So almost any training type has injury risks and the injury risk of plyometrics is actually not higher than the others, so it is not exactly a disadvantage.

As you read above, there is also a joint problem. Obviously, you can avoid it or reduce the risk with a healthy diet, or you can use equipment like supportive straps which can lower the pressure on your joints and help you avoid injuries.

Disadvantages of Plyometric Training

Conclusive Thoughts

Even though there are some disadvantages of plyometrics, the benefits definitely outweigh the disadvantages. Because these can happen in almost any other training type.

I actually got a comment it basically said are there any disadvantages of this training I remembered that many people in MMA and boxing gyms stop doing plyometrics so I figured that I should have writing about it on my site since it provides many benefits and as you may know that many authoritative figures think that everyone should do it.

If you are interested in doing plyometric exercises, you can start with good battling ropes which have less weight than normal, and go on from there. It also prepares you very well for many other plyometric exercise types.


How does plyometric training affect the body?

Plyometric training is an effective tool to increase muscle thickness of the vastus lateralis, vastus medialis, rectus femoris and triceps surae.

Are plyometrics high risk of injuries?

Doing high-intensity plyometrics before adapting to low and medium level plyometrics increases your risk of injury.

What happens if you do too much plyometrics?

Place too much stress on your body and you will see limited training gains—and you may suffer an overuse injury, which occurs when you make your muscles and tendons work too hard for too long. Your body needs between 48 and 72 hours to recover after a plyo workout.15.

Do plyometrics hurt your knees?

Yes, it can during jumping.

Leave a Comment

Your email address will not be published. Required fields are marked *