In an effort to improve sport performance, athletes of all levels want an advantage that allows them to outplay their opponent. Athletes are looking for ways to become quicker and more explosive, for ways to jump higher in sprint faster. Plyometric and speed training are two training techniques that allow athletes of all ages and abilities to accomplish these goals. Although not typically emphasized in the design of programs for personal training clients, plyometric and speed training are important components of a well-balanced plan to improve not only sport performance but also job performance and activities of daily living. Exercises designed to train clients to jump higher and run faster or arguably essential program components. Further, because so many injuries occur as the result of an inability to control decelerates of forces, the use of both plyometric and speed training with their emphasis on the efficient production and use of ground reaction forces, should be considered an integral part of any program whose goal is injury prevention. Another benefit of note is increased bone mass, of particular importance to those at risk of osteoporosis. Moreover, plyometric training has been demonstrated to be a potentially valuable tool in combating aging related issues. Additional benefits of incorporating plyometric in speed training components include overall enhanced coordination, increased agility, and improved anaerobic and general conditioning.

A plyometric movement is a quick, powerful movement consisting of an eccentric muscle action, also known as a counter movement or pre-stretch, followed by an immediate powerful concentric muscle action. Speed is simply the ability to achieve high velocity. Both plyometrics and speed rely heavily on the stretch shortening cycle to elicit the desired outcome. Since all functional activities are composed of a series of repetitive stretch shortening cycle, it is essential to incorporate exercises that strengthen clients in these areas. The purpose of plyometric exercise is to use the stretch reflex and natural elastic components of both muscle and tendon to increase the power of subsequent movements and strengthen the muscles and tendons functionally. Speed training exercises are designed to use the same mechanical and neurophysiologic comp components, in concert with technique and muscular strength, to produce larger ground forces, thereby allowing clients to move faster.