Why Teen Girls Should Train Plyometrics

What is plyometrics training?

Plyometrics training combines speed and strength to help us build more powerful muscles. It involves exercises like jumping and hopping, where the muscle has to quickly stretch and then shorten again. Training our bodies to move this way has real benefits — for athletic performance and for everyday life.

At Pherform, we know how important plyometrics is, especially for women and teenagers. In our Teen Girls Strength Program, we start every session with 6–10 minutes of "plyos." We focus on being explosive while still maintaining control. That includes double-leg exercises (pogos, broad jumps, box jumps), single-leg exercises (skater bounds, multi-directional hops), and upper body exercises (medicine ball chest passes and slams). Even just 10 minutes of plyometrics work, twice a week, can make a real difference.

Why should teen girls train plyometrics?

Injury prevention

On average, teen girls are more at risk of knee sprains than teen boys, due to their changing anatomy. As girls get taller and their hips widen, the way they run and jump changes. Rising hormone levels can also affect joint stability. Without proper training, these structural and hormonal changes can leave girls at higher risk of injury. By learning plyometrics and proper landing mechanics, girls can improve knee alignment and strengthen the muscles, tendons and ligaments around the joint — reducing that risk.

Bone growth

Adolescence is a critical window for building strong bones that support us for the rest of our lives. During plyometrics training, the force of landing stimulates bone cells to build more layers of bone. This can help protect girls against stress fractures and osteoporosis later in life.

Athletic performance

Girls tend to naturally have more slow-twitch muscle fibres than fast-twitch, which primes them well for endurance. But sports like football, netball and volleyball demand power — and power comes from fast-twitch fibres. Combining plyometrics with strength training helps girls recruit fast-twitch fibres more effectively, and build more of them. More fast-twitch fibres means more power — which means running faster and jumping higher.

Control & coordination

Following a growth spurt, teen girls can feel clumsier or less coordinated as they adjust to changes in how their body moves. Plyometrics can help with this adjustment — training the nervous system to communicate rapidly with the muscles, and bringing back more efficient, coordinated movement.

Confidence

When girls master movements like box jumps, it shows them what their bodies are capable of — and that builds genuine confidence. That confidence carries into everything else, in the gym and beyond.

How can my teen daughter learn plyometrics?

Our next block of Teen Girls Strength classes starts Saturday, September 12, 12–1pm.

Over 5 weeks, the girls will learn to perform plyometrics and weightlifting exercises safely and confidently. With small group class sizes, our coaches can give every member instant feedback, support and encouragement.

For more information, contact us on WhatsApp: +852 9650 0871.

-By Coach Amy