Editing Plyometrics (section)

==Unilateral plyometrics==
{{main article|Unilateral training}}
Unilateral plyometrics are jumping exercises which involve only one foot being in contact with the ground at some stage. This can include jumping off of, and landing on, the same foot i.e. [[Jumping|hopping]], jumping from one foot and then landing on the other, jumping from one foot and landing on two, or jumping off two and landing on one. It typically makes more intense demands on the legs than bilateral plyometric training and can be used to further enhance explosive power.<ref>{{cite book |last1=Coombes, Jeff; Skinner, Tina |title=ESSA's Student Manual for Health, Exercise and Sport Assessment |date=2014 |publisher=Mosby Australia |isbn=978-0729541428 |page=565}}</ref> The intensity of the exercises can be manipulated through the adjusting of box and hurdle height, and any weight which is held or worn.<ref>{{cite book |last1=Andrews, James; Harrelson, Gary; Wilk, Kevin |title=Physical Rehabilitation of the Injured Athlete |date=February 2012 |isbn=9781455737444 |page=583|publisher=Elsevier Health Sciences }}</ref> The greatest intensity can be achieved whereby the height or the distance travelled is maximised.<ref>{{cite book |last1=Swinned |first1=Bram |title=Strength Training for Soccer |date=2016 |publisher=Routledge |location=New York |isbn=978-1-315-66527-6 |page=220}}</ref>

A hop test involves a comparison between the hopping height or distance achievable by the left and right legs, considered separately. It is used to assess the relative strength levels of each leg and whether there is a muscle imbalance i.e. a strength discrepancy between the left and right sides which results in a significant variation in the results. If such an imbalance is found, unilateral plyometrics may be used to alleviate it.<ref>{{cite book |last1=Fukada |first1=David H. |title=Assessments for Sport and Athletic Performance |date=2019 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4925-5988-7 |page=6}}</ref> As the legs are used singly, and perform the same amount of work, the body and legs may be strengthened more evenly than bilateral plyometrics, which may involve one leg doing an excessively large amount of the work.

Some forms of unilateral plyometrics involve a cyclic alternation between the legs e.g. repeatedly jumping from one foot to the other. As runners perform a similar action of alternating between left and right legs, and each step has an acceleration phase like a jump does, then based upon this commonality, such unilateral plyometrics are considered to transfer effectively to running and sprinting and improve performance.<ref>{{cite book |last1=Kraemer |first1=William J. |title=Advanced Sports Conditioning for Enhanced Performance |publisher=IDEA Health & Fitness |isbn=978-1-887781-27-5 |page=43}}</ref>