They best shoes for plyometrics should have ample forefoot flexibility and protect your feet against the impacts usually exhibited during jumps. For you to achieve optimal performance, your typical plyometrics sneaker should guarantee unwavering comfort and safety.
Also consider a sneaker that gives you secure grip on surfaces to prevent injuries as a result of sliding. Plus get a versatile trainer that can be used across varied plyometrics.
See my recommendations of plyometrics trainers in this guide.
Related: Best Shoes for Box Jumps
Reviews: 9 Best Shoes for Plyometrics 2021
Whether your regular plyometrics involves box jumps, plyo push-ups, squat jumps and so on, Metcon DSX FlyKnit is an ideal trainer for you. It comes with a dual-density midsole whose forefoot flexibility promote foot bending when performing box jumps.
The heel part entails a soft but firm cushioning which is sufficient to protect your joints and muscles form impacts during plyometrics that involve jumping.
The flat outsole and the 6 mm heel-to-toe drop keeps your feet steady enough to allow weightlifting exercises. Nike employs a sticky rubber on the outsole of this trainer to dispel the fear of slipping on the gym floor. Plus presence of numerous tread patterns guarantees multi-directional traction.
Moreover, the rubber outsole wraps the lateral side of the midfoot to aid in ‘biting’ the rope during rope climbs.
FlyKnit technology gives the upper a supportive, breathable and flexible configuration which guarantees optimal comfort during your training. The rear of the shoe features a sturdy TPU overlay which serves as a heel counter. It’s intended to lock your feet down and provide heel support during weightlifting.
Tightening the laces results in superb foot lock-down, thanks to the Fywire cables which are linked to the eyelets.
Building from the success of Metcon 5, the 6th iteration of Nike Metcon brings with it heightened durability while delivering the much needed versatility. If you’re looking for the best shoes for plyometrics, then you can’t go wrong with this one.
It’s equipped with a responsive forefoot which gives sufficient springiness when you’re performing box jumps and burpees. Such level of responsiveness is also allows you perform push-ups and lunges without experiencing excessive pressure under your toes.
Presence of sidewalls results in heightened lateral stability which allows you to toe-off and land steadily and without strain.
Though not a fully-fledged lifting cross trainer, Metcon 6 still delivers exceptional stability during lifting workouts. This is made possible by the wide, flat and non-squishy heel areas.
Besides, it comes with a removable heel insert designed to allow better ankle mobility during squats. This an optional component which should be used only when necessary.
Like its predecessor, Metcon 6 comes sizeable rubber panels on both sides of the upper unit. Backed by the sharp grooves, these panels deliver exceptional grip during rope climbs. The panels also won’t be easily ripped off the rough climbing ropes.
The bottom part of the shoe features an extremely grippy rubber which guarantees secure traction during plyometrics and other workouts.
The upper unit features a more loosely knitted mesh compared to its predecessor. This allows you train in hot weather without experiencing hot and sweaty feet. Presence of a midfoot strap and heel overlay results in heightened stability during power weightlifting.
Related: Best Shoes for Beachbody Workouts
Both weightlifting and plyometrics enthusiasts will love Nano 6.0 because it built to deliver comfort and safety in these cross trainings. Plyometrics aficionados will benefit from the CMEVA cushioning which makes the midsole.
CMEVA also exhibits sufficient firmness to support your feet during weightlifting.
Gum rubber is placed on the bottom of CrossFit Nano 6.0 to provide sufficient grip. Backed by the razor blade gripping patterns, the sole unit is meant to keep feet steady and free from slippage.
The forefoot of the outsole entails Metasplit technology which makes it more flexible than the rest of the platform. This purposely meant to allow your metatarsal to flex with restriction during plyometrics such as box jumps.
Rope climbing is made possible by the rope technology featured around the midfoot
The sticky rubber together with the biting patterns cover the midfoot area to provide the means for gripping.
A tightly-woven mesh and presence of Kevlar on vulnerable areas results in a very sturdy foot compartment to guarantee its longevity. The toe-box is lined with DuraGrip material which makes ideal for burpees and push-ups. Plus the toe box is adequate to enable toe splay.
What’s more, the shoe fits snugly to keep you comfortable during plyometrics.
If you’re looking for greater agility in your plyometrics, then you can go with F-Lite 260 Knit trainer because it exhibits greater responsiveness. The midsole employs powerflow cushioning which delivers superb shock attenuation and responsiveness during jumps and short runs.
The power footbed adds to underfoot cushioning thus delivering a heightened level of comfort and impact protection. The footbed is an insert which can be removed when you want to create more space for your feet. Without the footbed, the platform guarantees exceptional stability during lifting.
The bottom of this trainer delivers excellent grip whether you’re training indoors or outdoors, thanks to the graphene-enhanced rubber. It’s a sturdy rubber compound which does not slip even on wet surfaces.
Your toes are adequately guarded against impacts in case you accidentally hit the jumping box with the toe area.
In addition, the entire outsole platform is fitted with Meta-Flex grooves to promote multi-directional foot flexibility. Plus it makes use of Rope-Tec technology which aids in rope-climbing.
F-Lite 260 Knit trainer features a knitted mesh, TPU side panels, rearfoot synthetic overlay and heel clip. This configuration results in a supportive unit which does not hinder foot flexibility.
The side panels are made of wear-resistant rubber so as to provide rope grip and resilience.
Built for gym workouts, Metcon 3 will be a great choice for your plyometrics training. The 4 mm drop and thin midsole guarantees the ideal foot-to-ground contact for enhanced foot control. The amount of cushioning delivered by the midsole is sufficient to keep you comfortable and injury-free during jumps.
The underfoot platform is configured to be flexible at the forefoot and firm at the heel. The former allows forefoot flexibility while the later aids in foot stability during weightlifting.
Metcon 3 uses a grippy rubber which runs throughout the platform to give you secure and consistent traction. The platform is also generously textured with multi-directional patterns to offer better grip.
The medial side panels also entail the same grippy rubber and textured patterns to enable safe and effective rope-climbing. This configuration also keeps the upper mesh free from wear and tear despite the abrasive nature of climbing ropes.
Wrapping your feet is a tightly-woven mesh which is reinforced with embroidered overlays to give you appropriate foot support and enhance the shoes durability. The heel clip works with the collar and tongue to enhance foot lock-down.
Since eyelets are connected to Flywire cables, tightening will give you a customized.
Speed TR 2.0 makes a perfect choice for individuals who engage in plyometrics in an effort to boost their power and strength. A full-length EVA cushioning runs throughout the midsole where it’s intended to offer adequate rebound and impact protection during jumps.
The 3 mm drop coupled by a firmer heel results in a steady platform which is ideal for weightlifting.
If you engage in wall push-ups, then you’ll benefit from the TPU Kip Klip technology which is placed at the rearfoot to minimize wear and tear.
Armed with a rubber material and multi-directional line treads, the sole unit guarantees reliable grip not matter how your feet are positioned on the surface. MetaSplit grooves contribute to target foot flexibility particularly at the forefoot. Such a configuration ensures foot movements are not hindered during plyometrics and other workouts.
Speed TR 2.0 also allows you to train in rope-climbing workouts, thanks to the RopePro technology extending form the outsole to the midsole. This is the part that bites on the rope to offer grip and wear-resistance when you’re ascending or descending on climbing ropes.
Dubbed as Cordura, the nylon-based mesh exhibits outstanding sturdiness which allows it to withstand rigorous workouts and resist abrasion and ripping. The instep and toe box are lined with polyurethane overlays to give the mesh an erect structure.
Moreover, the toe-box and heel are protected by rubbery synthetic overlays which serve as bumpers.
This slip-on sneaker promises excellent performance in plyometrics and weightlifting. It comes with a removable midsole whose foam cushioning makes it comfortable for plyometrics such as box jumps, power skips, squat jumps and so on. Since the platform does not compress excessively, it is capable of withstanding heavy lifting.
Your heels lie only 4 mm above the toes which is a stable heel-to-toe gradient for weightlifting. Plus your heels are adequately supported by the midsole extensions to provide lateral stability in case your workouts involve side to side movements.
The flat and wide rubber on at the bottom results in adequate stability during lifting. In addition, the forefoot comes with lateral frameworks designed to hold guide the foot to a stable position in case it tends to bend.
The outsole rubber is also backed by aggressive Tri-Star treads to increase its gripping properties. Whether you’re training on the gym floor of outdoors, the outsole of Metcon Sport guarantees secure traction.
With the slip-on upper design entails a flexible strap at the midfoot which offers a customized foot lock-down. Although no laces are employed on the trainer, the midfoot strap works with the Velcro patch to offer a secure and non-restricting foot lock-down.
The heel and forefoot are protected from wearing by wear-resistant synthetic material. Plus heel lock and support is provided by the neoprene fabric.
With its great versatility, Free x Metcon 2 allows you to embark on varied training including plyometrics, weightlifting, running and rope climbing.
First, the balanced midsole cushioning ensures there’s sufficient rebound and shock attenuation whenever you’re undertaking plyometrics exercises. However, since the underfoot cushioning does not compress easily, it’s able to withstand the pressing exhibited during weightlifting.
Moreover, the flexibility exhibited by the underfoot platform promotes forefoot flexibility during jumps and running.
The sole unit also delivers adequate flexibility especially at the forefoot to enable your metatarsal to bend without restriction. This is made by possible by the hexagonal grooves at the forefoot and the heel.
Backed by tri-star pods, the grippy rubber delivers outstanding surface traction especially at the forefoot and heel. The midfoot of this trainer features a sturdy rubber which also makes the rope-climbing part.
The cleatie configuration of the upper unit aims at maintain your feet in a locked position throughout your training. Presence of a padded heel collar and inner sleeve results in supportive and snug-fitting foot wrap.
Additional foot support is delivered by the TPU strap extending from the rearfoot to the midfoot. Plus fastening the laces pulls up the panels on the side which results in a customized fit.
What’s more, the mesh at forefoot is what keeps your feet ventilated for optimal comfort.
Though marketed as a minimus trainer, these sneakers deliver sufficient underfoot responsiveness which makes them good for plyometrics and short runs. This is made possible by the REVLite midsole which is both lightweight and responsive.
Presence of a cushioned footbed results in even better underfoot responsiveness and impact protection.
With the highly grippy Vibram rubber, the Minimus 20 v7 guarantees superb traction whether you’re training in the gym floor or outdoors.
Notably, the underside is differentiated into three segments to enhance your performance and comfort during various workouts. The forefoot is designed to give you heightened flexibility and grip during calisthenics and plyometrics.
Embraced and adopted by many shoe brands, Vibram rubber also guarantees exceptional resistance to abrasive conditions. Thus it won’t wear out easily when you’re training in paved outdoor courts.
The use of a nylon-infused knitted mesh results in flexible but supportive upper construction. Thus, your forefoot won’t be constricted during toe-offs when you’re performing box jumps.
The forefoot and tongue features a more open mesh construction to allow better air circulation and heat dissipation.
How to Choose the Best Shoes for Plyometrics
While cross training shoes are designed for various workouts, not all of them will give you the ideal comfort, performance and safety. So, what makes a good sneaker for plyometrics workouts?
In this guide I have compiled some of the most important factors to consider when shopping for the best shoes for plyometrics.
1. Shock Attenuation
Since plyometrics involve jumping exercises, your plyometrics shoes should provide adequate impact protection. This ensures that your joints aren’t subjected to excessive pounding.
However, you don’t require as much cushioning as you would need in running shoes.
Your typical plyometrics sneaker should have an underfoot platform that allows your feet to bend without restriction. Therefore, the forefoot area should be exceptionally flexible. This allows your foot to push-off the ground flawlessly during jumps.
3. Toe Bumper
Box jumps is one of the most common type of plyometrics. A typical shoe for box jumps should have a toe bumper. This serves as a guard for your toes in case you accidentally hit the edge of the jumping box.
Most cross training shoes usually come with a mesh construction to provide a means for ventilation. This heightens inshoe comfort by keeping your feet cool and dry.
You don’t need shoes that rip off within a few days. So, ensure you get durable shoes so that you don’t have to keep buying new trainers within a short period.
Benefits of Plyometrics
If you’re an athlete, then plyometrics is type of training you can use to achieve better performance. It’ll will give the necessary power and explosiveness for running fast or jumping higher.
Russian athlete performed excellently during the 1960s and 1970s Olympic games by incorporating plyometrics in their training.
Here’re some of the benefits of incorporating plyometrics in your training.
Enhances Power and Speed
One of the main advantage of doing plyometrics is the ability to boost your power and speed. Muscle power and explosiveness results from the alternating muscle lengthening and contraction usually associated with plyometrics training.
This is very useful for sprinters, mid-distance runners, football players and jumping competitions.
Increases Muscular and Tendon Strength
Plyometrics training also results in stronger muscles and tendons on both your lower body and upper body. Since your muscles and tendons are basically shortening and lengthening during plyometrics, they end up becoming stronger and flexible.
Not only does this enhance your performance but it also makes your muscles and tendons less prone to injuries.
Enhances Balance and Stability
Plyometrics are good for your lower body and upper body muscles including the core. The core includes muscles in the pelvis, abdomen, hips and lower back. Your balance and stability during sports or physical activities depends on how strong your core muscles are.
By combining various forms of plyometrics, you end up with strong core muscles which results in heightened balance and stability.
Plyometrics Burn Calories
Plyometrics is a high intensity interval training which will leave you sweating and your heart pumping. Since these workouts engage most of the major muscle groups, they result in optimal calorie burning. This lessens risks of cardiovascular diseases like high blood pressure and heart attack.
Healthier Bones and Joints
Plyometrics was initially known as the “shock method”. That means, plyometrics are intended to subject your body to shocks. This results in healthier bones and joints which are able to withstand injuries.
However, plyometrics should be approached with caution to avoid injuries that are associated with excess impacts.
Safety Considerations for Plyometrics
Though plyometrics is one of the most useful fitness program for enhancing power and speed, it’s usually associated with impact-related injuries. So, it’s always recommended to check with your doctor to see whether you’re fit for plyometrics training.
This is especially true if you have underlying joint conditions like arthritis. Getting used to any form of workout reduces the risk of injuries. In this guide I have included some useful tips for preventing injuries during plyometrics workouts.
#1 – Consult your Doctor
Some factors like previous injuries, arthritis or being elderly may hold you back from plyometrics. Doing plyometrics is likely to make the condition even worse. That’s why it’s recommended to talk to your doctor to ascertain whether you’re fit for plyometrics.
#2 – Learn the Basics
Tough you can learn plyometrics from workout manuals or youtube vidoes, it’s good to first learn the basic techniques for a professional trainer. This allows to perform different types of plyometrics more effectively to achieve maximum benefits. Doing plyometrics appropriately also lessens chances of injuries.
A professional trainer will also recommend a personal training program which you can follow to achieve optimal benefits during plyometrics.
#3 – Start with Strength Training
You definitely do some warm ups every time you’re indulging in your workouts. This is intended to prepare your muscles for more intense workouts.
Similarly, a professional trainer will recommend that you do strength training to get your body in good form. It’s recommended to start with low-intensity workouts and build your strength and resilience gradually.
This is meant to minimize strain or injuries during the more explosive plyometrics workouts.
#4 – Do Not Overdo Plyometrics
Plyometrics are associated with high impacts and repeated stretching and shortening of muscles. Professional trainers recommend doing few plyometrics but in a quality manner. This will give you the necessary strength and explosiveness without causing strain or injuries.
Since its introduction into athletics training, plyometrics remains an important crossfit program for boasting power and strength. Like in other crossfit/cross training workouts, it’s advisable to don the most ideal plyometrics shoes for optimal performance and comfort.
The above selections have got what need to train effectively and safely during plyometrics training.