BENEFITS OF PLYOMETRICS. If you want to move like an athlete and hit harder, faster, and stronger, you need some plyometrics in your training. I’m talking jumps, hops, bounds - all the explosive stuff that wakes your muscles up and forces your body to actually work. These movements build power, speed, and agility, plus they sharpen your balance and coordination. They also teach your body how to handle impact the right way so you stay healthy and avoid things like shin splints and stress fracture