The Benefits of Plyometrics in the Water

Aquatic jump training improves land-based athletic performance.

By Shirley Archer, JD, MA
Mar 13, 2019

Athletes who practiced jump training in water significantly improved jump height and peak power without increased injury risk, according to findings published in PLOS One (2018; 13 [12], e0208439). Researchers from the University of Technology Sydney compared athletes who performed jump training in water 1.2 meters (3 feet 11 inches) deep with athletes who followed their regular sports training—without added jump training—on land. Both groups trained three times a week for 8 weeks. The study’s authors collected data from all subjects on vertical stiffness, jump height and athletic performance before and after the intervention.

Data analysis showed that those who participated in aquatic training improved jump height, peak power, agility and bounding performance without any increase in lower-limb stiffness. Control group members showed no significant changes. The study authors recommend plyometric aquatic training for athletes to improve performance while minimizing injury risk.


Shirley Archer, JD, MA

Shirley Archer, JD, MA, is the 2008 IDEA Fitness Instructor of the Year and is IDEA's mind-body-spirit spokesperson. She is a certified yoga and Pilates teacher and an award-winning author based in Los Angeles, California, and Zurich, Switzerland. Two of her books, The Walking Deck and The Strength and Toning Deck, are now featured as iPhone apps. Contact her at

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