Adding plyometrics to your training program can help you build muscle, which means you’ll be able to gain more speed and power.
However, first a little reminder; Plyometrics are not suitable if you are a beginner. This is because plyometrics are explosive exercises and require a fast and forceful recruitment of muscle fibers. These exercises are the last building block of your strength-building training program, and you should only perform plyometrics after you’ve developed a solid foundation.
We recommend that you have at least 8-10 weeks of running-specific strength-building program under your belt before you begin adding plyometrics to your regimen. Additionally, you should also be able to practice using proper form during your plyometrics. Poor form during plyometrics can significantly increase your risk of injury.
Using the hard days and easy days principle, we recommend that you do your plyometrics after your hard days of training. You should do them only once a week and use other strength training days to train your core and other injury prevention workouts.
Here we have compiled examples of six plyometrics that you can incorporate into your training regimen:
Change lunge
You start in the lunge position and have one of your feet in front and the other behind your body. You need to bend your knees at a 90 degree angle and make sure your front knee is just above your front ankle. After this, you jump up, switch legs in the air, and land in another lunge position on the opposite side. You need to do between 20 and 30 repetitions.
Single leg jumps
You should jump in place using one foot 15 times and then switch using the other foot to jump in the same reps.
Leg limits
You must advance using exaggerated running form and jump with each step for about 30 meters. Repeat 2-3 times.
Bench taps
Begin this exercise by standing in front of a bench and then quickly strike the top of the bench with each foot. Your arms should be in motion as your feet hit the bench. You need to do between 20 and 40 repetitions.
Box jump
You need to get a box about 2 feet tall and stand in front of it. Then you do the squat and jump on the box moving your arms forward to gain momentum. After this, you jump back out of the box and land softly. You need to do 10 repetitions.
Rocket jumps
You should stand with your feet shoulder-width apart and then squat down. Then you need to touch the ground with your hands and explode upward with your hands stretched over your head. When you land, you should return to the squat position. Do 10-15 reps.