Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA’s fast strikes and takedowns (source).
*Exercise at Your Own Risk – Plyometrics require a relatively high risk of injury – always warm up and ensure proper technique*
PDF – is near the bottom
Why Plyometrics Matter for MMA
A recent meta-analysis of martial arts athletes found that plyometric training significantly improves:
- Strength (effect size 0.62)
- Power (effect size 0.45)
(source)
These improvements directly transfer to striking, grappling, and defensive movements.
Neuromuscular Benefits
Plyometric drills improve neuromuscular coordination.
They make movements more automatic and efficient (source).
Grappling and Wrestling Advantages
In grappling, plyometrics boost:
- Entry speed
- Takedown power
- Sprawl explosiveness
(source)
Striking Power and Fast-Twitch Activation
Plyometric training activates fast-twitch muscle fibers.
This leads to more powerful punches and kicks (source).
Agility and Jump Performance
Studies show plyometrics increase:
- Vertical jump height
- Lateral agility
- Explosive sprint starts
(source)
Boxing Crossover Benefits
In boxing, an 8-week plyometric program improved:
- Punch impact force
- Cardiovascular fitness
- Upper-body strength
(source)
Bottom Line
Plyometrics sharpen power, speed, coordination, and explosive technique in MMA.
They are a proven, science-backed way to enhance fight performance.
How Do Plyometrics Improve Performance?
Plyometrics improve power through a mix of neural & muscular adaptations. Ploy’s essentially train the body to generate force faster & more efficiently.
1. Enhanced Stretch–Shortening Cycle (SSC) Efficiency
- Plyometrics train the stretch–shortening cycle, where a rapid pre-stretch (eccentric phase) is followed by an explosive shortening (concentric phase).
- With training, your muscles and tendons store more elastic energy during the eccentric phase and release it faster in the concentric phase (Komi & Bosco, 1978).
- This means more force in less time — exactly what “power” is.
For example, on a depth jump, the eccentric phase is the downward contact phase with the floor, and the concentric phase is jumping up. More energy is transferred from the downward phase, to the upward phase for more powerful jumps
2. Increased Neural Drive
- You recruit more motor units (especially fast-twitch fibers). You also fire them more rapidly (Markovic & Mikulic, 2010).
- The nervous system learns to coordinate muscle activation more effectively. The force/power output spikes quickly.
3. Improved Intermuscular Coordination
- Muscles involved in a movement get better at working together.
- Reduced co-contraction of opposing muscles. Less co-contraction of opposing muscles = less wasted energy and more explosive movement (Cormie et al., 2011).
4. Tendon Stiffness Adaptations
- Plyometrics increase tendon stiffness. Less energy is lost in the tendons during explosive movements (Kubo et al., 2007).
- This makes force transfer from muscles to bones more immediate and efficient.
5. Fast-Twitch Fiber Hypertrophy
- While plyometrics aren’t primarily hypertrophy training, they can increase the size and contractile protein density of Type II fibers. This helps by improving peak force capacity (Ramírez-Campillo et al., 2015).
In MMA terms:
A good plyometrics programme (UK spelling!) is essential for power, which is essnetial for MMA. It will mean you can shoot for a takedown faster, sprawl harder, and throw a strike with more snap. All because your body is better at producing:
high force in minimal time.
![Plyometrics Exercises for MMA [2025] .pdf](https://m5.paperblog.com/i/801/8015525/plyometrics-exercises-for-mma-2025-pdf-L-z2a3nc.png "Plyometrics Exercises for MMA [2025] .pdf")
For more information, so our MMA program for plyometrics here too.
