From The Deep End · ATU Blog
Research on Aquatic Plyometrics
Where to learn about aquatic plyometrics, plus a reading list of studies comparing water and land plyometric training.
First published March 11, 2024 on atuseminars.comCan you train explosive power in a pool? Most of the studies say yes: water plyometrics tend to match land plyometrics, with less pounding on the joints.
Here are the places we go to learn more, and the studies you can read.
Want to go deeper? Explore the 12 Ways to Progress Any Aquatic Exercise course →
Are you located in a college town and want to know how to reach out to their athletes? Are you considering a training program for your high school football players but don’t know where to start? Here are the places we go when we want to inquire from the best in plyo:
Rolling in the Deep End: Aquatic Plyometric Training (STACK; this article is no longer online)
Just want to read the research on aquatic plyometrics? Here you go. Full details are in the References below.
Chest- and waist-deep aquatic plyometric training and average force, power and vertical-jump performance (Miller et al., 2007).1
Comparison of three methods of plyometric training on muscles power (Hossini et al., 2012; three land jump methods, no water group).2
The effects of aquatic plyometrics on sprint performance on high school sprinters (Coleman, 2011, master’s thesis).3
Comparison of aquatic- and land-based plyometric training on power, speed and agility in adolescent rugby union players (Fabricius, 2011, master’s thesis).4
Two-leg squat jumps in water: an effective alternative to dry land jumps (Colado et al., 2010).5
Impact forces of plyometric exercises performed on land and in water (Donoghue et al., 2011).6
The effect of aquatic and land plyometric training on strength, sprint, and balance in young basketball players (Arazi & Asadi, 2011).7
Comparative effect of land- and aquatic-based plyometric training on jumping ability and agility of young basketball players (Arazi et al., 2012).8
Comparison of land and aquatic based plyometric training on swimming block start (Hassannezhad et al., 2012).9
What the research says
- Similar gains, less soreness. A 2022 systematic review found aquatic plyometric training usually matched land training for strength, vertical jump and sprint gains, and 2 of 3 studies that tracked it found less muscle soreness after water training.11
- Lower impact. In one lab study, impact forces during plyometric exercises were lower in water than on land.6
- Beyond sport. In 30 survivors of childhood leukemia, adding aquatic plyometrics to usual physical therapy improved bone density, functional capacity and quality of life more than physical therapy alone (a quasi-experimental study).10
Most of these studies are small, and several are theses. Water work can build power, but it may not fully replace land work for explosive sports.
Frequently asked questions
Is aquatic plyometric training as effective as land training?
Usually, for strength, vertical jump and sprint. A 2022 systematic review of 19 trials found similar gains in most measures (Heywood et al., 2022).
Does plyometric training in water reduce soreness?
In 2 of 3 trials that measured it, athletes reported less muscle soreness after training in water than on land (Heywood et al., 2022).
References
Studies in the reading list
- Miller MG, Cheatham CC, Porter AR, Ricard MD. Chest- and waist-deep aquatic plyometric training and average force, power, and vertical-jump performance. Int J Aquatic Res Educ. 2007;1(2). doi:10.25035/ijare.01.02.06.
- Hossini F, Jourablou M, Rezaei R, Masuodinezhad M. Comparison of three methods of plyometric training on muscles power. Eur J Exp Biol. 2012;2(4):1124-1128.
- ThesisColeman MM. The effects of aquatic plyometrics on sprint performance on high school sprinters [master’s thesis]. California State University, Sacramento; 2011.
- ThesisFabricius DL. Comparison of aquatic- and land-based plyometric training on power, speed and agility in adolescent rugby union players [master’s thesis]. Stellenbosch University; 2011.
- Randomized controlled trialColado JC, Garcia-Masso X, González LM, Triplett NT, Mayo C, Merce J. Two-leg squat jumps in water: an effective alternative to dry land jumps. Int J Sports Med. 2010;31(2):118-22. doi:10.1055/s-0029-1242814. PubMed: 20222004.
- Donoghue OA, Shimojo H, Takagi H. Impact forces of plyometric exercises performed on land and in water. Sports Health. 2011;3(3):303-9. doi:10.1177/1941738111403872. PubMed: 23016022.
- Arazi H, Asadi A. The effect of aquatic and land plyometric training on strength, sprint, and balance in young basketball players. J Hum Sport Exerc. 2011;6(1):101-111. doi:10.4100/jhse.2011.61.12.
- Arazi H, Coetzee B, Asadi A. Comparative effect of land- and aquatic-based plyometric training on jumping ability and agility of young basketball players. S Afr J Res Sport Phys Educ Recreation. 2012;34(2):1-14.
- Hassannezhad E, Bahadoran MR, Ramezanpour MR, Attarzade Hosseini SR. Comparison of land and aquatic based plyometric training on swimming block start. Ann Biol Res. 2012;3(3):1505-1509.
Newest research (from the original post)
- ReviewElnaggar RK, Mohamed RR. Aqua-Plyometric Exercises: Potential Implications for Bone Mineral Density, Functional Capacity, and Quality of Life in Survivors of Childhood Acute Lymphoblastic Leukemia. Semin Oncol Nurs. 2021;37(6):151225. doi:10.1016/j.soncn.2021.151225. PubMed: 34753640.
- Systematic reviewHeywood SE, Mentiplay BF, Rahmann AE, et al. The Effectiveness of Aquatic Plyometric Training in Improving Strength, Jumping, and Sprinting: A Systematic Review. J Sport Rehabil. 2022;31(1):85-98. doi:10.1123/jsr.2020-0432. PubMed: 34564070.
How to cite this article
First published March 11, 2024 on atuseminars.com · Last updated October 19, 2026 · Permanent URL: https://www.aquatictherapyuniversity.com/blog/research-on-aquatic-plyometrics
How to cite
ATU Librarian, Aquatic Therapy University. (2024, March 11). Research on Aquatic Plyometrics. Aquatic Therapy University Blog. ATU Educational Services, LLC. https://www.aquatictherapyuniversity.com/blog/research-on-aquatic-plyometrics
Permissions: You may quote and cite this article with attribution. Reproducing or adapting the full article requires written permission from ATU Educational Services, LLC.
For education only; not a substitute for individual clinical judgment.