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Eamonn Flanagan on Building Fast, Explosive and Robust Athletes with Plyometric Training

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Nov 7, 2025

Eamonn Flanagan, Lead Strength & Conditioning Consultant at the Sport Ireland Institute, shares his expertise on jump and plyometric training for athletes. He dives into the distinctions between different strength qualities and training methods. Eamonn discusses the significance of eccentric impulse in performance, the valuable role of countermovement jumps, and how to assess athletes effectively. He also provides practical advice on programming plyometrics and adapting training based on individual athlete characteristics and recovery.

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ANECDOTE

How Early Experience Shaped His Career

Eamonn's interest began as a teen rugby player and a semester of strength training in Maryland.
University research and weightlifting experience launched his career into applied sports science.

INSIGHT

Different Strength Qualities

Jumps and plyometrics train different strength qualities and are not interchangeable.
Jumps target fast maximal dynamic strength while plyometrics target reactive strength under high-impact short contacts.

ADVICE

Test What You Intend To Measure

Use specific tests to stress the exact quality you want to assess instead of overloading one test.
Choose tests like depth jumps for eccentric impulse and drop jumps for reactive strength rather than only the CMJ.

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If you’re looking to learn more about jump training, plyometrics, or simply want to help your athletes get more explosive, you’re going to LOVE today’s episode

Eamonn Flanagan is the Lead Strength & Conditioning Consultant with the Sport Ireland Institute where he leads the physical preparation of Ireland’s Olympic and Paralympic athletes.

Eamonn has also been the Head of Performance Support to a number of Olympic and Paralympic sports over the past 3 Olympic cycles.

And in this episode, we’re going to take a deep dive assessing, coaching and programming plyometrics in your training sessions!

Quotable Quotes:

It’s really important that athletes develop the ability to create or to manage force eccentrically at high rates and with big magnitudes.

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I think loaded jumps are really valuable, but I think loaded jumps get really useful when you manipulate the exercise itself to do something that you weren’t able to do otherwise.

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I think the important thing is that you have a long-term plan, either as a strength and conditioning coach, a sprint coach, etc.

This Week on the Physical Prep Podcast:

Eamonn’s journey from a young rugby player to a leading strength and conditioning coach in Ireland.
The importance of understanding different strength qualities in athletic training.
How Eamonn’s experiences in the U.S. shaped his approach to sports science.
Jumps vs. Plyometrics: What’s the difference? And why should we care?
Why the CMJ is such a valuable test…
…yet why we SHOULD NOT use it to test everything!
A battery of tests Eamonn might use to evaluate his athletes
The significance of eccentric impulse in enhancing athletic performance.
A simple (but not easy) question: When is an athlete ready for plyos?
AND does the 2x bodyweight mantra carry any weight?
Why you might consider using weighted jumps in your programs.
Last but not least, general volume prescriptions to help you write better programs and meet clients/athletes where they’re at!

Connect with Eamonn:

Eamonn on Twitter/X

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