In a low-frequency plyometric session, what is the recommended volume of contacts per session?

In a low-frequency plyometric session, the recommended volume of 20-30 contacts is appropriate because it aligns with the objective of enhancing the neuromuscular system while minimizing the risk of injury. This volume allows athletes to focus on technical execution and developing explosive power through lower intensity, higher quality movements.

Engaging in 20-30 contacts strikes a balance that allows for sufficient stimulus for adaptation without overwhelming the body, which can be particularly crucial for novice or transitioning athletes. Maintaining this range ensures that the plyometric exercises remain effective for building strength and improving performance metrics while also allowing for adequate recovery between sessions.

Other volumes, such as those above 30 contacts, may increase the risk of fatigue and reduce the quality of performance, leading to diminishing returns in training effectiveness. Therefore, 20-30 contacts represent an optimal volume for low-frequency plyometric training in this context.