Ready to Feel Agile & Light on Your Feet?
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 program that teaches you how to safely and confidently add plyos into your workouts, with the stucture and support you need to stay on track.
This program also isn’t about box jumps or doing “hard” workouts. It’s about learning how to move fast, land well, and stay nimble as you get older.
Maybe you've tried jumping on your own, and not sure what you should be doing. Or, maybe you've just heard plyos are something you should be doing.
Either way, you don't need years of training behind you, you just need me! I give you a plan and show you how.
How It Works
You learn by doing, with my layered approach. You don't have to master one skill before starting the next. New skills, including agility, get mixed in while you're still learning the earlier ones. It's all designed to fit alongside your existing strength training, not replace it.
Jen Kirsch’s VIP member price: $379 $305 (through Thurs, Nov 5, 6pm EST)
What you’ll learn week by week
Our 9 weeks together is about skill progression, not a list of exercises.
Weeks 1-2
Impact Basics + Rhythm
Week 1 is intentionally lighter: 2 workouts, not 3, to prepare your body for impact.
How to pop off the ground on both feet
How the way your foot hits the ground changes your bounce
How to produce quick effort without jumping “hard”.”
Weeks 3-4
Direction + Control
Side-to-side and forward-back movement
Light single-leg work
Faster transitions between positions
Weeks 5-6
Putting It All Together
Linking movements together
Managing higher-intensity drills with control
Understanding how to keep plyometrics in your routine long-term
Weeks 7-9
Elasticity + Response
Faster rebounds
Slightly higher-intensity contacts
Reacting to movement, not overthinking it
The goal is not more impact.
The goal is better coordination, quicker response, and poppier landings. And, FUN!
What past students said:
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!”
Tap below for my app demo
What a Workout Actually Looks Like
Each workout takes about 15 minutes. This is meant to accompany your already existing strength training program.
3 minutes: Dynamic warm-up (hips, ankles, feet)
10-12 minutes: Plyometric or agility drills
Built-in rest: Enough recovery to stay sharp, not breathless
No boxes. No equipment to start - you’ll add a jump rope later.
Most students do these workouts before strength training, or on their own on non-lifting days
Coaching + Feedback
You’re not doing this alone.
Workouts are delivered inside my app. Upload videos anytime, on any drill, and I’ll review every one within 48 hours.
I cue you. I coach you. You are not guessing your way through this. I’m there the entire 9 weeks.
You’ll also have:
A private in-app community for questions and support. I’m in there often.
Three live Zoom coaching sessions for education, form checks, and troubleshooting.
Save the Dates
Live Zoom coaching. All sessions recorded
Sunday, Nov 8, 2026 10am EST · Live Kickoff
Sunday, Nov 22, 2026 10am EST · Coaching Call
Sunday, Dec 13, 2026 10am EST · Coaching call
At the Nov 8 kickoff, we start with the fundamentals before you jump:
What plyometrics actually are and why they’re not the same as box jumps or the jumps seen in group fitness.
Why they make you quicker and more reactive.
Proper mechanics, demonstrated.
What you should feel and how to apply that in the 9 weeks of workouts.
Learn plyometrics the right way, and have a fun time at it!
9 weeks online · Starts Sun, Nov 8, 2026
FAQ
Do I need jumping experience?
No. You should already be strength training. This program teaches you plyometrics from the ground up and fits alongside your lifting.
What if I have bad knees? Will this hurt them?
Every skill builds gradually, and I provide alternative exercises and options so you can participate safely. If something doesn’t feel right, upload a video and I’ll adjust it for you.
I have osteopenia. Is plyometrics safe for me?
Jumping doesn’t automatically equal injury or fracture. Research shows impact activities like jumping and hopping can improve bone density, because bones respond to stress. Safe, controlled impact — like landing from a small jump — signals your bones to adapt and get stronger. The real question isn’t “Can I jump?” but “How can I jump well?” That’s what this program teaches. If you’ve been told to avoid impact, check with your provider first.
How much time do I need each week?
Three workouts a week, about 15 minutes each. They fit before your strength training or on non-lifting days.
Do I need any equipment?
No equipment at first. Later you’ll need a jump rope, since jumping rope is one of the progressions.
How are the workouts delivered?
Through an app on your phone. The app is free for you; I pay for it on my end.
Do I keep access to the workouts?
App access is only during the program. When it ends, I’ll send you a PDF of the full program, with all the exercise videos linked, to keep.
Is this an individualized program?
No, it’s small-group coaching, not one-on-one training. I do offer alternatives and modifications so the program works for you.
Is it live? What if I can’t make the calls?
You do the workouts on your own schedule each week, with me on the other side of the app checking your progress and reviewing your videos. There are 3 live Zoom coaching sessions for exercise review, form checks, and coaching tips. All calls are recorded and emailed out by the next day.
What results can I expect?
At the end of 9 weeks, you’ll be jumping with skill and confidence, and you’ll have the practice and knowledge to keep plyometrics in your routine on your own. There will be a big smile on your face when jumping.