Performance Explored Project Exploring Plyometrics with Matt McInnis Watson
21 snips
Apr 3, 2026 
Matt McInnis Watson, plyometric coach and movement educator known for tiered progressions. He discusses starting everyone in plyometrics with pattern-first approaches. He explains bilateral to unilateral progressions, submaximal build-up reps, deep-tier and pre-plyometric work for rehab, and multi-planar, sport-specific plyometric strategies.
AI Snips
Chapters
Transcript
Episode notes
Tiered Plyometrics Over Max Effort Only
- Plyometrics is best taught as tiers of intensity starting light then submaximal then maximal rather than an all-or-nothing progression.
- Matt McInnis Watson uses Eric Little's tiered system and emphasizes pattern-focused bilateral to unilateral sequencing so everyone can access plyometrics early.
Pattern Work Transfers Better Than Isolated Box Jumps
- Focusing on movement patterns (unilateral, multi-directional) teaches neuromuscular skills that transfer to running, accelerating, and sport movements.
- Early low-amplitude single-leg hops improve proprioception and later high-intensity unilateral performance.
Use Rep Ramps To Find Sustainable Intensity
- Build intensity with a rep-based ramp where the last rep approaches maximal intent, then pick the rep where form breaks and train repeatedly at that submaximal level.
- Use high volume of short, sharp contacts you can sustain while staying relaxed to drive tissue adaptation and skill.