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A common idea floating around is that you need to squat 2x your bodyweight before you “earn the right” to do plyometrics. In my opinion, that’s outdated and nonsensical. Sure, you shouldn’t throw someone into depth jumps or shock training on day one. But you also wouldn’t have
them max out in the squat their first time in the gym either. As always, it’s about context, progression, and dosage. Most athletes, even at a young age, already perform low-level plyos…sprinting, skipping, bounding, hopping…often with better rhythm, coordination,
and elasticity than the guy at your gym who squats 2x bodyweight with a headband and knee wraps. Strength is important. But a 2x squat is not a prerequisite to exposing athletes to elastic/reactive work, especially when that work is scaled appropriately.
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