Ready to Feel Agile & Light on Your Feet?
We’ve been told to avoid jumping — but what if the right kind of plyometrics could actually make your joints, knees, and bones more resilient?
If you already lift weights and want to feel more powerful, quicker, and more athletic, this program was built for you.
Intro to Plyometrics for Women 50+ is a step-by-step training program that teaches you how to add plyometrics intentionally and safely — without overwhelming your joints or nervous system.
This isn’t about box jumps or doing “hard” workouts.
It’s about learning how to move fast, land well, and stay reactive as you get older.
Whether you’re managing osteopenia, protecting sensitive knees, or simply haven’t done agility or jumping work in years, the program is designed to meet you where you are — and build from there.
How It Works
This program is built for women who already train — and want to add plyometrics without beating up their joints or nervous system.
You’ll follow a structured workout plan inside my app, with:
Clear weekly guidance
A private community for questions and support
Three live group Zoom coaching sessions for form checks and coaching (all recorded)
This program is designed to layer into your existing strength training — not replace it.
Week 1: Learn the Foundation
Week 1 is intentionally lighter to prepare your body for impact.
2 short workouts (not 3)
Focus on low-level contacts and mechanics
Emphasis on foot, ankle, and hip control
Gradual exposure to speed and elasticity
We begin with a live Zoom coaching session on Sunday, Feb 22, where I:
Explain how plyometrics fit alongside lifting
Demonstrate proper mechanics
Clarify what you should feel — and what’s not normal
(Recorded if you can’t attend live.)
Weeks 2–9: Build Skill + Capacity
Starting in Week 2:
3 workouts per week
Approximately 15 minutes each
Structured warm-up + focused plyometric drills
Full recovery between sets to maintain quality
The goal is not more impact.
The goal is better coordination, quicker response, and poppier landings.
Intensity increases only because your body is prepared for it.
Coaching + Support
Workouts are delivered inside a private app.
You can upload videos anytime for feedback — on any drill.
I review them personally.
I cue you.
I adjust you.
You are not guessing your way through this.
I’m there the entire 9 weeks.
Coaching + Feedback (You’re Not Doing This Alone)
Throughout the 9 weeks, you’ll have:
A private in-app community for questions and discussion
Direct coaching from me inside the app
The ability to upload videos for personal movement feedback
Two additional live Zoom coaching sessions to check form, troubleshoot, and help you progress appropriately
👉 All Zoom sessions are recorded if you can’t attend live.
📅 Save the Dates: (recordings will be available)
Live Zoom Coaching 2026 dates:
Sunday, Feb 22, 10:30am-11:15am EST
Sunday, March 15, 10:30am - 11:15am EST
Sunday, April 12, 10:30 - 11:15am EST
FEB 2026 COHORT CLOSED. Get on the waitlist for fall
What You’ll Learn (Week by Week)
This is the skill progression — not a list of exercises.
Weeks 1–2: Impact Basics + Rhythm
You’ll learn:
How to pop off the ground bilaterally.
How foot contact and stiffness affect force
How to produce quick effort without jumping “hard”
Most drills stay low and controlled, even if they feel new.
Weeks 3–4: Direction + Control
You’ll begin adding:
Side-to-side and forward-back movement
Light single-leg work
Faster transitions between positions
This is where many women notice they feel more coordinated, not just stronger.
Weeks 5–6: Elasticity + Response
You’ll practice:
Faster rebounds
Slightly higher-intensity contacts
Reacting to movement, not overthinking it
This is where agility and confidence start showing up.
Weeks 7–9: Putting It All Together
The final phase focuses on:
Linking movements together
Managing higher-intensity drills with control
Understanding how to keep plyometrics in your routine long-term
You finish knowing how to scale plyometrics, not just survive them.
What a Workout Actually Looks Like
Each workout takes about 15 minutes. This is meant to accompany your already existing strength training program.
3–4 minutes: Dynamic warm-up (hips, ankles, feet)
7–10 minutes: Plyometric or agility drills
Built-in rest: Enough recovery to stay sharp, not breathless
No boxes.
No equipment.
Most women do these workouts:
Before strength training, or
On their own on non-lifting days
FAQ
What if I have bad knees? Will this program hurt them?
👉 This program follows a safe, progressive approach to build strength and resilience over time. I also provide alternative exercises and options to ensure you can participate safely.I have osteopenia? Is it safe for me to do plyometrics?
👉 If you’ve been diagnosed with osteopenia or osteoporosis, you’ve likely been told that your bones are weaker, and the focus should be on avoiding fractures. The scared part of us only hears: ‘Avoid all impact or you’ll break something.’Jumping doesn’t automatically equal injury or fracture. In fact, research shows that impact activities like jumping or hopping can improve bone density. Why? Because bones respond to stress. When you apply safe, controlled stress—like landing from a small jump—it signals your bones to adapt and get stronger.
So, the real question isn’t, ‘Can I jump?’ but ‘How can I jump safely?’
Do I need any special equipment?
👉 You can do everything at home without equipment. Later in the 8 weeks, you will need a jump rope as jumping rope is one of the progressions.How are the plyometrics workouts delivered?
👉 Through an app that you can access on your phone. The app is free for you (I pay for it on my end.)Do I have lifetime access to the workouts?
👉 The app access is only during the program. I will be sending you a spreadsheet of the program to keep (with all the exercise videos linked as well).How long will the workouts take?
👉 Plyometric sessions start at just 5-7 minutes and gradually progress up to 10-15 minutes, so they fit seamlessly into your current strength training routine.Is this an individualized program?
👉 No, this is a small group coaching program, not one-on-one training. However, I offer exercise alternatives and modifications to ensure the program works for you.How long is the program, and how much time do I need to commit?
👉 Each day, you will need at between 5-15 minutes to add in to your already existing strength training program. Plyometrics exercises start off short in the first couple weeks.What results can I expect?
👉 You’ll be jumping safely and confidently at the end of 9 weeks and will be equipped with practice and knowledge to continue with plyometrics on your own.Is this program live or self-paced?
👉 The 9 week program is self -paced and with me on the other side of the app checking on your progress. We also have 3 live zoom coaching sessions where we review exercises from the program and where I will be doing form checks and providing coaching tips.Suppose I cannot make the live calls. Should I still sign up?
👉 All the calls are recorded and will be emailed out by next day.
FEB 2026 Cohort closed - get on the waitlist for fall 2026
Testimonials
Pam Hamilton, Age 63, Intro to Plyo program
I learned so much! It was great for me to start out with very basic plyos and to understand differences in just jumping and true plyometrics. I feel like I am a lot more stable and coordinated overall - not just while jumping!
Natalie Studer, Age 53, Intro to Plyo program
Plyometrics often get a bad rap because they require coordination, focus, and a willingness to feel a little awkward while learning. But those are exactly the reasons they’re so effective. I love being able to use plyometric work to continue developing power during my off-season, and I’d absolutely recommend this course to any woman looking for more confidence, variety, and power in her training.
Lisa Zlotnick, Age 49, Intro to Plyo program
Biggest win is probably getting more consistent with including plyometric work in my regular workout schedule. Another win was the theory lessons -- I found it really great to understand plyometrics in a more in-depth way. As a (basically) self-taught trainer myself, it made me feel much more confident in figuring out what I want to impart to the women I train.
Donna Balbin, Age 60, Intro to Plyo program
My biggest win is that I feel more agile in my movements, and I am confident that I will be able to catch myself in the event of a fall.
I would definitely recommend this program to anyone who wants to learn how to jump without risk of injury, become more agile as they age, and increase their bone density.
Stephanie Smith, Age 57, Intro to Plyo program
“I recently did the intro to plyo program with Tina. I wanted to take my agility up to the next level. I felt like I needed easy to follow directions and that is exactly what I got.
Tina was very mindful of the different levels of the people in our group and provided options in my workouts to my abilities. She got me back to my jump rope and loving it. I have always tried to do tuck jumps and with Tina's help I can confidently do them. If you are on the fence, do it! You won't regret it!”
Why at 55, I practice agility and jump training
(And have my clients do the same).
For nearly 3 years, I’ve been including jump training into my exercise goals (I am 55). The aim for me is to increase my agility, reaction time, coordination and athleticism Besides that, I want relevant exercises that slow or stop bone density loss.
Fact: 60% of women over 50 have either osteoporosis or low bone density.
By adding in agility and jump training for over 50, we get the following benefits that normally dulls with age:
Practice reacting quickly and powerfully. Power by definition is the ability the generate force quickly. Age with power.
Train total body cordination. (Ever see how smoothly a boxer jumps rope? That hand/body/foot coordination FIRE.
Train athleticism. Just picking things up and putting them down in strength training isn’t enough as we get older. I want to move like I own the space my body occupies.
Adapt to more force on the bones (thus increasing bone density) more so than any heavy strength training can do.
This is why I created this 9 week program
