Why Plyometric Training Matters in the Final Stages of Rehabilitation

By Dr. Darin Fodor, Chiropractor

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Why Plyometric Training Is Essential in the Final Stage of Rehabilitation

When most people think of rehabilitation, they picture stretching, basic strengthening, or hands-on therapy. While those elements are crucial early on, they’re only the beginning. The final phase of rehab is where true transformation happens — where you rebuild power, resilience, confidence, and the ability to move dynamically again.

One of the most effective tools in this stage is plyometric training.

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What Is Plyometric Training? (Explosive Movement for Real-World Function)

Plyometrics involve fast, explosive movements such as jumping, hopping, bounding, skipping, and throwing. These exercises train the body to absorb and produce force quickly, a skill needed for everyday movement, work tasks, and sport.

Plyometrics utilise the stretch–shortening cycle, which allows muscles and tendons to store elastic energy and release it efficiently. Training this cycle improves power, speed, and control.

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Why Plyometrics are used in End-Stage Rehab

• 1. They Build Tissue Resilience and Reduce Re-Injury Risk

  Plyometrics safely reintroduce high-load forces so muscles, tendons, and joints can adapt and become more resilient. This is vital after injuries involving:

  • Ankle sprains

  • ACL and knee injuries

  • Patellofemoral pain

  • Achilles tendinopathies

  • Shoulder instability

  Skipping this step increases the likelihood of re-injury.

• 2. They Improve Balance, Stability, and Movement Control

  Plyometrics train your body to respond quickly to sudden forces. They enhance:

  • Proprioception and body awareness

  • Eccentric (landing) strength

  • Joint stability

  • Reactive balance

  This prepares you for real-life scenarios like changing direction, catching yourself from a fall, or stepping off a curb unexpectedly.

• 3. They Restore Power, Speed, and Athletic Performance

  Strength alone doesn’t guarantee readiness for sport or daily demands. Plyometrics retrain your ability to:

  • Accelerate

  • Change direction

  • Absorb impact

  • Produce force rapidly

  For athletes, this boosts performance.
  

  For everyone else, it improves functional confidence and independence.

• 4. They Improve Falls Prevention for All Ages

  Low-level plyometrics help build fast-twitch muscle fibres and reactive stepping strategies — both essential for preventing falls, especially in older adults.

• 5. They Bridge the Gap Between Being 'Pain-Free' and Being Truly Ready

  Many people finish rehab when pain disappears, but pain-free doesn’t mean fully prepared.

  Plyometric training ensures you are:

  • Strong

  • Stable

  • Confident

  • Prepared for real-world movement

  It’s the difference between walking pain-free and being ready to run, lift, jump, or return to sport.

Plyometric Progressions: Building Explosive Strength

A typical rehabilitation progression may include:

Low-Level Plyometrics

Skipping

Gentle hops

Medicine-ball chest throws

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Intermediate Plyometrics

Squat jumps

Lateral bounds

Drop catches

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Advanced Plyometrics

Single-leg hops

Box jumps

Depth jumps

Rotational medicine-ball throws

Your chiropractor will select exercises based on your sport, work demands, and goals.

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Plyometrics Complete the Rehab Journey

End-stage rehabilitation isn’t complete without preparing your body for fast, dynamic, real-world movement. Plyometrics help build resilience, restore confidence, and protect against re-injury — whether you're an athlete or someone who wants to stay active without pain.

If you're returning from an injury or looking to improve performance safely, our chiropractors can assess your readiness and guide your progression.

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Book an appointment today to start your progression back to full strength, power, and function!