Most people think of pelvic floor training as something reserved for postpartum recovery or breath-focused rehab. But the pelvic floor plays a much bigger role in movement than it's often given credit for.

It’s not just about controlling leaks or cueing a Kegel. It’s about how we manage pressure, absorb force, and move efficiently under load.

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The Pelvic Floor Is a Pressure Regulator

The pelvic floor and diaphragm work together like a spring-loaded trampoline.

On an inhale, the diaphragm descends and increases intra-abdominal pressure. The pelvic floor must descend and absorb that force.

On an exhale, the pelvic floor recoils upward, redirecting that pressure back up the system.

When this relationship works, we get effective pressure management, joint variability, and controlled force production.

When it doesn’t, we often see stiffness, limited hip motion, and bracing strategies that limit athletic output.

How We Compensate When That System Breaks Down

When the pressure system can't regulate load, the body finds another way. Over time, those workarounds turn into chronic movement limitations. Three of the most common patterns I see:

Posterior Pelvic Compression

Glute-squeezing and spinal extension lead to compression at the back of the pelvis. This limits pelvic floor expansion and makes hip flexion, like squatting or toe-touching, harder to access.

Overused External Rotation

If you're always standing or training in a turned-out position, you likely struggle to access internal rotation. That limits your ability to create force where you need it.

Orientation-Based Bracing

When we can’t manage pressure through breath and position, we lock down with tension. 

The rib cage flares, the pelvis tilts forward, and the system stiffens.

 It might look strong, but it’s not efficient.

The Plyometric Progression I Use

Rather than relying on isolated breathing drills, I use plyometric-based exercises to retrain how the body absorbs and redirects pressure through movement.

This three-step progression helps reintroduce pelvic control without overloading the system.

1. Med Ball Catch Squat

Why it works:
Catching a med ball at the bottom of a squat trains force absorption while helping decompress the back of the pelvis. This mimics the downward force of an inhale and teaches the body how to accept load.

Key cue:
Drop underneath the ball as you inhale. Let your body and pelvic floor catch the pressure.

2. Seated Box Jump

Why it works:
Starting from a static seated position removes momentum. The body has to build pressure and produce force through internal rotation, which many of us struggle with, especially if we tend toward external rotation dominance.

Key cue:
Press through your heels, exhale on the jump, and avoid shifting forward. Focus on initiating the movement from internal pressure, not momentum.

3. Lateral Quick Drop and Rebound

Why it works:
This movement reinforces alternating force absorption and production. It is especially useful for developing side-to-side control, improving rotational mechanics, and training pressure management through dynamic movement.

Key cue:
Breathe in on the drop, out on the push. Land softly, then reorient and repeat.

Train the System, Not the Symptom

Pelvic floor dysfunction isn’t just about weakness or instability. It is often a pressure problem.

If you can’t manage pressure under load, your body will compensate. And those compensations can show up anywhere- from back pain and hip tightness to poor squat depth or leaking under fatigue.

Plyometrics aren’t just for explosive athletes. When used strategically, they help reintroduce the timing, positioning, and variability needed to train pressure through movement, not isolation.

Want to go deeper?

Foundations of Biomechanics walks you through the systems behind pressure, position, and joint movement so you can coach, train, and program with confidence.

Explore the course

Keep Moving,
Alex Effer