Matt @McInnesWatson Twitter profile

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Matt

@McInnesWatson

2 years

Means a lot! Wana be an Olympic champ? Use plyos! Wana change the way a sport is done? Be like OG Fosbury, use plyos!

Dick Fosbury

@DickFosbury1

2 years

Plyometric training made me a champion. I teach it to young athletes. You already know you are on the right track. #FosburyFlop #Olympian

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Matt

@McInnesWatson

1 year

Plyometrics aren't something you pick-up or just drop at any point, plyometrics are part of movement and locomotion as a whole. They like speed and COD are non-negotiables that you should be working on all the time! Here are some musts you should have in your program year round!

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Matt

@McInnesWatson

3 months

I see too many yielding isometrics and not enough deep yielded oscillation landings. IMO this is a great step up from static ISOs. Give them a try

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Matt

@McInnesWatson

4 months

Broad jumps - 5 options if your athlete struggles to use energy effectively and gets stuck in the whole 1. Paused broads - find the mid foot and it’s all about pushing

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Matt

@McInnesWatson

1 month

A coach/PT that uses my plyo system has been using plyos in his rehab process and has coached this amazing 63 yr old woman to hop. Don’t tell me you shouldn’t be doing hopping with young athletes. Plyos are the fountain of youth, start hopping!

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Matt

@McInnesWatson

1 year

The cyclical natural of a hop is quite fitting for this model of the plyometric landings sequence.

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Matt

@McInnesWatson

1 year

There’s no hiding when hopping. That legs gotta strike the ground aggressively for you to maintain locomotion. Hopping reigns supreme in plyometrics for me!

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Matt

@McInnesWatson

4 years

Drop your dumbbells and weights, get out the gym and play with movement. Lateral bounds!

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Matt

@McInnesWatson

3 years

Great movement for unilateral acceleration into deceleration. Hops are still undefeated IMO!

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Matt

@McInnesWatson

1 month

You can’t hide when you hop! The negative foot speed of the limb exposes us to large braking forces. Because of the unipedal action we have no choice to attack the ground to maintain momentum or create propulsion. This makes it the best plyo for breaking down inhibition

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Matt

@McInnesWatson

1 year

If you feel like you’re actively pushing/trying to leave the ground in plyos you’ve missed the point completely and timing of that exact movement.

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Matt

@McInnesWatson

4 months

One of my deep tier favourites. Lateral gorilla leaps - brilliant movement for dropping into deep yields

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Matt

@McInnesWatson

9 days

Even more so you can’t hop when you change the direction of momentum. What a great addition to a WU. One of the best ways to prep the tissue, brain and overall awareness with landings that posses high velocity and high overload @natsauberan doing some great work!

Nat Sauberan

@natsauberan

9 days

An elite 1-2 punch in the warm-up at practicing the skill of redirecting momentum: The 2 Forward-1 Back Light Leaps and the 2 Forward-1 Back Light Hops🔥🔥 When a team is practicing the skill set of an athletic trait, it is always easy to downregulate the intensity at the

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Matt

@McInnesWatson

4 years

Check out my recent blog for @SimpliFaster on my methods for plyometric training. would love to know your thoughts. #plyometrics

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Matt

@McInnesWatson

4 months

Being able to yield into a deep positions is AS valuable as being able to overcome stiff tall positions in sport. Here are 3 of my favourite Deep Tier yields 👇🏻

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Matt

@McInnesWatson

2 years

Teaching redirection of force with 2 forward 1 back Lateral Leaps. Watch the hips sway with the direction of movement!

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Matt

@McInnesWatson

3 months

The ability to yield is so vital in sport. If endurance runners are doing deep work then your team sport guys should be yielding more!

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Matt

@McInnesWatson

3 years

Plyometrics are NOT silent. When done well they’re crisp sounding hits.

Håkan Andersson

@sprintcoachSWE

3 years

Usually jumping post lifting👀

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Matt

@McInnesWatson

3 months

This is where deep tier has its largest impact. On big players that can’t find rhythm and that smooth in and out motion. Nat does an awesome job of using them with his players

Nat Sauberan

@natsauberan

3 months

@McInnesWatson smashed those earlier today with @GWU_MBK during the Deep Tier part of the warm up MB Oscillatory Deep Leaps MB Oscillatory Deep Split Stance Leaps MB Squat to Good Morning When the players mention how good they feel after and your 6’10 athlete actually feels comfortable with

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Matt

@McInnesWatson

1 year

Goals for all athletes to bounce like this with a hop-Scotch. Doing great work 👌🏻

Nat Sauberan

@natsauberan

1 year

Lauren Snell of @BelhavenWSoccer crushing Hop Scotch from today’s session. Spent a lot of time this semester working on landing and takeoff skills based on the work done by @McInnesWatson and seen huge dividends paid in on-field movement.

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Matt

@McInnesWatson

1 month

If you want a greater yield you’ll need less output to get deeper inputs. This is a mistake I see with deep tier yielded landings. Everyone wants to chase output and it quickly becomes an overcoming game. Reduce things 10% and land just an inch or 2 deeper and your eyes will 😳

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Matt

@McInnesWatson

3 years

Can we tap in to more of a tendon response when we prefatigue the musculature using high rep efforts? This was 40 leaps!

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Matt

@McInnesWatson

1 year

When you can't hide, you have to adapt! - A fast pick up of the leg requires preparation for the ground and the development of pre-activation skills. - This is another prerequisite of a limb that has no choice but to strike the ground. There’s no hiding when hopping!

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Matt

@McInnesWatson

5 years

What a great performance for Amaya Scott at the Euro U20s. Overall PB of 5486 and 7th. One happy coach! #Boras2019

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Matt

@McInnesWatson

4 years

Here’s something I put together showing how certain movements may fit on a SSC continuum. It gives a perspective of how times in each phase may shape a movement. I call it the ‘McInnes Watson scale’ cause why not!

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Matt

@McInnesWatson

2 years

Latest blog on @SimpliFaster - Misconceptions on Plyometric Training. Really enjoyed writing this one, let me know your thoughts

Misconceptions on Plyometric Training - SimpliFaster

Intensive or extensive plyometrics? As with most things, it depends on your goal. Here, Coach Matt McInnes-Watson looks at the importance of both, dosed according to athletic training level and need.

simplifaster.com

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Matt

@McInnesWatson

4 years

A follow on from last weeks scale and my articles recently on @SimpliFaster I integrated Bilateral Leaps brokendown through each Tier. This may provide support in understanding how movements can be categorised.

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Matt

@McInnesWatson

15 days

@EamonnFlanagan More coaches need to read about the Fundamental Theory of Plyometrics in Supertraining (Chapter 5 - p268) it's everything for defining plyos! Keep spreading the good word Eamonn (I was egotistical enough to add in the pre-activation phase, due to its value in plyos)

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Matt

@McInnesWatson

5 years

What a fantastic experience as a coach. Amaya Scott put together another incredible score with 3 PBs. 4th place at her first GB international combined-events 💪🏼 your hard works certainly paying off!

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Matt

@McInnesWatson

4 months

Getting into the flow of long distance bounding. I’m actually just bounding on the spot whilst the world spins

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Matt

@McInnesWatson

4 years

Make sure you check out my latest blog on @SimpliFaster and let me know your opinions on landing mechanics #plyometrics

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Matt

@McInnesWatson

1 year

It’s funny how I see the complete opposite. Vertical bounding is quite awkward IMO, because of the low swinging free leg it is tough to figure out. I think every 12 year old I’ve ever met can horizontally bound, it’s one of the most basic human locomotive sequences

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Matt

@McInnesWatson

9 months

BUT CHILDREN CAN'T DO PLYOS! But they can bounce around using typical locomotive skills that are inherently plyometric. Get more children bouncing! @houndsspeed once again leading the way with youth development!

HoundsSpeed+Strength

@houndsspeed

9 months

Entry, Intermediate level RDA athletes first S+S session for 2023/24 season. All training at these ages is simple, general and of relatively low intensity but intended to serve purpose for what is to come. -Extensive Leaps (2L) -Crawls/Calisthenics -Throw/Catch #LTAD

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Matt

@McInnesWatson

1 year

There’s gold in this stuff and that why the best coaches are using it 👌🏻

Dominick Walker

@raikagedom

1 year

Deep Tier Jumps 🚀🚀🚀 - Deeper ROM - Joints absorb more force (oscillatory) - Builds tissues - Improves stability @McInnesWatson We usually perform these at the end of a workout as the body tends to “remember” the last thing it does.

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Matt

@McInnesWatson

5 years

Bronze at the National Combined Champs for Amaya and a European U20 standard. A casual 4 PBs to add to it!

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Matt

@McInnesWatson

3 years

Pre-activation and the subconscious capacity to anticipate the ground are plyometric benefits that people don’t talk about enough! This stuff comes from thousands of landings, built up over years of training and is so valuable for most other athletic capacities!

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Matt

@McInnesWatson

4 months

A little throwback

SimpliFaster

@SimpliFaster

4 months

SF On This Day—1-20-2020 Plyometric Training Systems: Developmental vs. Progressive "The Deep Tier is exactly as it sounds—movements are much deeper in ROM and joints absorb and flex much more." 📈 @McInnesWatson on foundations of plyometric training ⤵️

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Matt

@McInnesWatson

3 years

@pntrack This is genuinely a form of abuse IMO. Used to see it so much at my old track club. Athletes crumbling under fatigue, not even able to finish reps. Coaches then wondered why athletes don’t stay in the sport past 16 🙄

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Matt

@McInnesWatson

1 year

Here's some of the worst names I've heard for plyometrics; ◦Bouncy double contact pogo hops (Leaps) ◦Switching single leg bounds (Bounds) ◦Knee drive single leg bounds (Hops) ◦Double foot ankle pops (Leaps) Any others drop them 👇🏻

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Matt

@McInnesWatson

3 years

Give Watson Squats a try 😉

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Matt

@McInnesWatson

4 years

I have just launched a online coaching company that provides supplementary plyometric training programs for a variety of sports. Head over to to find out more!

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Matt

@McInnesWatson

2 months

I’ve been super surprised just how many Ice hockey players have been using our plyos. It’s a tough one to play when you have someone that lives isomectrically in a boot all year, but we have the right starting points to get everyone bouncing 💪🏼

Aaron Wood

@aaronwood_sc

2 months

ice hockey training 2nd day doing @McInnesWatson Plus Plyos during our warm-up to prep for our sprinting later on we’ll build on this over the next 5 weeks #hockey #HockeyTwitter #strengthandconditioning @thepwhlofficial

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Matt

@McInnesWatson

1 year

Dom has to be one of a small few of bball coaches using real quality plyos with his player and you can see the changes from video to video. Boys are starting to really show effective landing and takeoff strategies 🔥

Dominick Walker

@raikagedom

1 year

@McInnesWatson 😤🤜🏾🤛🏾😤

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Matt

@McInnesWatson

1 year

@RUGBY_STR_COACH Saw an NFL player at Procode say he’s not moving to 14s until he stops improving every session. He was still on 1x20 the week before training camp and did 425lbs on back squat. All other parts of his training were also improving too 🙃

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Matt

@McInnesWatson

3 years

Polymetrics is about to become a very common method of training. Understanding how movement feels under these tensions is 🤯. Erik’s been working on this for method for 8 years and coaching it for the past 15. Just you wait!

SimpliFaster

@SimpliFaster

3 years

"By using bracing & anchoring formats, benefits of isometric tension can be applied to a range of motion. I call these exercises *polymetric* for the multi-dimensional tensions being used through a range of motion." ➡️ Erik Little on stability↔️mobility

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Matt

@McInnesWatson

6 years

Early Birthday present today of being accepted on to a PhD at the University of Winchester.

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Matt

@McInnesWatson

7 years

Just got my results and I'll be graduating my Masters Degree with a Merit. Thank you again to @SolentSportHPA & @solentofficial

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Matt

@McInnesWatson

4 months

Achille Tendon Masterclass with @davidgreyrehab and @jake_tuura Trifecta of tendon, rehab and dynamic movement knowledge. A must listen! Go check it out here

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Matt

@McInnesWatson

3 years

**COACHES NEEDED FOR PHD STUDY** Looking for coaches with experience in using plyometrics in their training to take part in my latest PhD study. Please click the link to take part. PLEASE SHARE!

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Matt

@McInnesWatson

3 years

If you haven’t already check out my latest blog for @SimpliFaster

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Matt

@McInnesWatson

5 years

Another top weekend for Amaya Scott, becoming National High Jump Champion. Showed some serious fight today and it paid off big time. And not to forget a PB in the Long Jump yesterday.

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Matt

@McInnesWatson

3 years

I recently conducted a Systematic Review on the language and terminology of plyometric research. 400/1100 papers claiming to use plyos were in fact not. Be aware of what you’re using in your practices!

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Matt

@McInnesWatson

1 year

Episode 7 - @jackokeeffe8 - Basketball player development, harnessing special talents and helping a player navigate from 15 years old to the NBA @JeremySochan Go check it out below or where ever you get your podcast!

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Matt

@McInnesWatson

2 months

Playing with yielding actions tells you a ton about direction of momentum and your current state to handle that direction of force upon the tissue. I don’t tend to find much use for Russian boxes but this is a clever way to test control of positive shin angle at depth!

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Matt

@McInnesWatson

5 months

Hacking jump tests on the @Plyomat with Tim Champion

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Matt

@McInnesWatson

3 years

In Jan 20 a freak accident led to Amaya Scott having hip surgery. May 2021 she proved many people wrong scoring a new PB in the Heptathlon. It been a hell of a journey back for us with little to no support for 10 months, but she’s back!

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Matt

@McInnesWatson

2 years

Although RSI may be deemed an effective way to measure forms of reactive strength and plyometric potency, it does not have the capacity to measure the influences of horizontal-based momentum. via @SimpliFaster

Reactive Strength Ratio: A New Way of Evaluating and Monitoring Plyometrics - SimpliFaster

To date, plyometrics has been overwhelmingly focused on—and tested for—vertical momentum-based movements. Because of the specificity of more horizontally focused plyometrics and their link to...

simplifaster.com

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Matt

@McInnesWatson

5 years

It’s been 4 years waiting for a new PB, but Adam Jones was patient and flew over new heights today.

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Matt

@McInnesWatson

1 year

@StrengthDebates Fuck me 76% said yes 🙈

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Matt

@McInnesWatson

11 months

I jumped on @JustFlySports podcast this week, so make sure to check it out here Awesome chat on plyos and jumping in individual and team sports. 👌🏻

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Matt

@McInnesWatson

2 years

I’m sorry but DICK FOSBURY LIKES THIS 😳😳😳 was not expecting that! @DickFosbury1 HERO!

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Matt

@McInnesWatson

2 years

Adding overload to your plyos with medballs (keep the MB under 3KG) enjoy!

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Matt

@McInnesWatson

2 years

@HFJumps @SimpliFaster “If an athlete has a faster maximum speed, they will have a faster submaximum speed. Every elite jump coach I have spoken with agrees that take-off speed is the most critical factor in performance potential (yes, even in regard to the high jump)”. SAY IT LOUDER!

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Matt

@McInnesWatson

5 years

Big time Day 1 from Amaya Scott! 3 PBs from 4 events. Exciting Day 2 ahead. #Boras2019

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Matt

@McInnesWatson

8 years

6 years ago today I passed GCSE Science. Today I got accepted on to a Masters of Science!

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Matt

@McInnesWatson

8 months

Everyones shitting their pants! There are new surgical techniques that are pushing athletes to be bearing weight ASAP and this is proving enormously beneficial. I worked with 2 ruptures last year and one was doing light plyos in 14 weeks!

Joe Pompliano

@JoePompliano

8 months

Google says most people are put in a cast or walking boot for 12 weeks after Achilles surgery. But Aaron Rodgers had his surgery just two and a half weeks ago and is already walking like this. It's crazy that he might actually be back this season.

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Matt

@McInnesWatson

4 months

5. Leap up to broad - spiking overload into those deep positions

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Matt

@McInnesWatson

9 days

Derek Garza and I ran a little test on 5 @Plyomat to see if GCT and FT changed when we brought in hurdles. Interestingly we both had very different strategies. With higher hurdles Derek’s GCT & FT ⬆️ but my GCT ⬇️ & FT hardly change. Continued 👇🏻

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Matt

@McInnesWatson

5 years

First day of teaching ✅

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Matt

@McInnesWatson

1 month

If you’re going to do contrast training methods keep overload at the forefront of the velocity element. Don’t use banded “overspeed” movements where falling speed and GCT are augmented, just use high velocity plyometrics like speed bounds. Keeping the velocity of loading is key!

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Matt

@McInnesWatson

4 years

Great to see this young man wanting so much despite finishing as the no.1 Brit.

AW

@AthleticsWeekly

4 years

Mahamed Mahamed, Britain’s leading U23 men’s placer with 8th in Lisbon, chats to AW about his #EuroCross race.

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Matt

@McInnesWatson

3 years

My mentor and old coach Erik Little wrote a great piece for @SimpliFaster on hopping and it's links back to dynamic posture, check it out here expect to see more as we are working together on producing more great Coach Ed on this stuff!

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Matt

@McInnesWatson

1 year

This one hurts today 🥲

Dick Fosbury

@DickFosbury1

2 years

Plyometric training made me a champion. I teach it to young athletes. You already know you are on the right track. #FosburyFlop #Olympian

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Matt

@McInnesWatson

1 year

Such sad news! Not sure there are many that have changed an event in a way Fos did!

CITIUS MAG

@CitiusMag

1 year

RIP to the man who changed the high jump forever – Dick Fosbury. He became a legend at the 1968 Mexico City Olympic Games when he unveiled his revolutionary “Fosbury Flop” to win high jump gold and clear an Olympic record height. News ⤵️

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Matt

@McInnesWatson

4 years

Transferring unilateral horizontal force to vertical. Flat hop High hop!

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Matt

@McInnesWatson

23 days

Here's how I attack improving Landing stiffness

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Matt

@McInnesWatson

1 year

Episode 8 - Bobby Whyte Mr Good Drill - The specialist on and off the court: the new style of basketball trainers, no off-season basketball coaching and getting prepared for non-linear events Get it below or wherever you get your podcasts

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Matt

@McInnesWatson

29 days

Great chat with @SportsmithHQ go give it a listen!

Sportsmith

@SportsmithHQ

30 days

This week on the Pacey Performance Podcast... @McInnesWatson talks: • The benefits of "deep tier" jumps • Categorising jump training • Overrated/overused aspects of jump training • Understanding jump training intensity and volume Listen via the links 👇🏼

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Matt

@McInnesWatson

28 days

Overload of gravity provides a different strategy that you don’t get with lifts. Do more Deep Tier! I think some research has to be done on its true values soon!

Dominick Walker

@raikagedom

28 days

Adding deep tier jumps has lead to technical improvements in my squats! I tend to focus on submax loads with great technique. I also do these with my athletes and have gotten the same results! Force plate showed 2x BW at the bottom of the jumps! @McInnesWatson 🤝🏾

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Matt

@McInnesWatson

1 year

How might you remedy this?

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Matt

@McInnesWatson

18 days

A pleasure to present to @USC_Athletics staff today on systematising plyometrics for all sports. Big thanks to Josh Heidegger for all he did 👏

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Matt

@McInnesWatson

6 years

Great first session running off-season S&C for @SolentKestrels girls U18 & U16.

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Matt

@McInnesWatson

2 years

@AngusJ_98 @AthleticsWeekly Absolutely pennies compared to other sports. If anything it needs to go up to support coaches more.

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Matt

@McInnesWatson

2 years

Go give it a read now!

SimpliFaster

@SimpliFaster

2 years

"By combining RSOutput w/ RSI rather than replacing it, we can create a broader picture of the athlete’s performance & genuinely understand how the body works." 📊 @AshBuckman & @McInnesWatson introduce #RSOutput as a measure for assessing plyometrics ⤵️

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Matt

@McInnesWatson

1 year

Just hit a thousand followers on here. Only 33k behind my Instagram!

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Matt

@McInnesWatson

1 month

Pogo leaps are the most overrated overprescribed plyometric in the industry. If you got rid of them completely and only used unilateral movements you’d see such huge differences.

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Matt

@McInnesWatson

9 months

Nice to see this one pop back up, makes me wana write some more!

SimpliFaster

@SimpliFaster

9 months

The idea that plyometrics have to be shock-based is a myth. Submaximal and lighter versions allow for greater variation to help with the diverse needs of multiple sports, says @mcinneswatson . via @SimpliFaster

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Matt

@McInnesWatson

2 years

When will coaches understand band assisted plyos are slow in terms of coupling rates. Want an overspeed item do a catapulted version of band resisted. Speed and overload are married in a relationship too so pretending to get an increase in RFD by relying on a band is BS IMO.

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Matt

@McInnesWatson

1 year

If you didn’t see on Instagram, I recently dropped a FREE 6-WEEK PLYOMETRIC training program, you can grab it here 👇🏻

Links | Plus Plyos

Find links to Matt's programs and educational content, as well as links to consultancy and private coaching opportunities.

www.plusplyos.com

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Matt

@McInnesWatson

5 years

One hell of a performance yesterday for Amaya Scott. 🥈 at National Combined Events over 3900 points going 9th on the all time U20 list. 2 PBs - LJ & 800 and auto selection for combined events international for GB. A sign of how hard she has been working over the last 12 months.

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Matt

@McInnesWatson

4 years

PBs all over the show for Team Watson. LJ and 60mh in Texas for Amaya Scott and HJ for Adam Jones in Wales!

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Matt

@McInnesWatson

3 years

Sounds harsh but gyms being essential businesses isn’t as important as educating people about exercise and well-being. Exercise can be done everywhere and anywhere, no matter the weather. The benefits of just getting out and moving will trump any indoor gym.

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Matt

@McInnesWatson

4 months

4. Oscillate bounce to broad - finding comfort at depth

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Matt

@McInnesWatson

10 years

OH RIGHT! http://t.co/aHjITVHZAb

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Matt

@McInnesWatson

4 years

An example of just a few locomotive variations of bounding. Check it out!

SimpliFaster

@SimpliFaster

4 years

"The learning that comes from a variation of locomotive plyometrics can provide proprioceptive & neuromuscular control responses—they help drive better pre-anticipative activation methods for muscles moments before landing." 🔹 @McInnesWatson #plyometrics

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Matt

@McInnesWatson

7 years

Great day at the @support_champs conference with @grant_j2 . Some fantastic insights to take away and learn from!

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Matt

@McInnesWatson

4 years

I’m really happy with all the great feedback I’ve had from my @SimpliFaster blog on Plyo’s. If you haven’t already you can have a read here

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Matt

@McInnesWatson

3 years

Check out my latest blog on @SimpliFaster I go into the details of Intensive Vs Extensive plyos and why the divide may not be enough to categorise all plyometric movements. Let me know what you think

SimpliFaster

@SimpliFaster

3 years

Being critical of every layer of your training could be the difference between a well-timed peaking phase and tipping over the edge into potential injury, says @mcinneswatson . via @SimpliFaster

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Matt

@McInnesWatson

5 years

It’s a strange feeling just working a 7-3 job and then having evenings to myself. Life without coaching is very different!

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Matt

@McInnesWatson

8 years

@AthleticsWeekly @RobbieGrabarz @IsobelPooley @morgan_a_lake here's robbies 2.33

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Matt

@McInnesWatson

3 months

Testing different ways to track reactivity. This rapid RSI test is a great test for creating propulsion from a dynamic POV. @CoachRichB had me play with them and I think they have a big place in athlete testing. As always, using the @Plyomat to test

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