Plyometric Exercises for Running Speed

How fast you can run is partly dependent on your technique, but the power and explosiveness in your legs also makes a significant impact. You can improve your lower-body power by incorporating plyometrics exercises into your workouts. To see significant improvements, use plyometrics that target the muscles involved in running, which include the glutes, hamstrings, quadriceps and calves.

  1. Preparation

    • If you haven’t been lifting weights consistently, hold off on plyometrics until you build a strength base. Strength and conditioning coach Dr. Juan Carlos Santana of Perform Better notes that eight to 12 weeks of strength training is recommended before plyometrics are incorporated into a workout. You should be able to squat 1.5 times your body weight. Once it’s time to do plyometrics, start each workout session with a 10-minute dynamic warmup period to prepare your muscles and neural system for the explosive activity.

    Training

    • Do your lower-body plyometrics twice a week with two to three days off between each workout. Plyometrics place a significant amount of stress on your ankles, knees and hips. In addition, your muscles need at least 72 hours of rest to fully recover from a plyometrics workout. For plyometric exercises that involve both legs, perform three sets of 10 repetitions. If the exercise calls for jumping off and landing on one leg, perform three sets of six repetitions. Give your muscles one to three minutes between sets and three to five minutes between each exercise.

    Jump Squats

    • To perform jump squats, set your feet hip-width apart with your feet pointed forward. Interlock your fingers and place your hands behind your head. Push your hips back and bend your knees to drop into a full squat, lowering until your thighs are parallel to the floor. Once you reach that position, explode up into a maximum height jump. Land softly and lower right into the next repetition.

    Bounds

    • Bounds involve jumping as far forward as you can. They can be performed on both legs or on a single leg. When performing double-leg bounds, set your feet to hip-width apart. Lower into a quarter squat, and then explode up into a jump, traveling as far forward as you can. Stick the landing and then immediately lower into the next repetition. If doing the single-leg version, pay particular attention to landing softly with your hips and knees flexed.

    Split Squat Jumps

    • Split squat jumps are done from a staggered stance. To get into position, take a large step forward with one foot with both sets of toes pointed forward. Drop into a lunge by lowering the back knee toward the floor. Explode into a maximum height jump, pushing off the floor with both legs. While you’re in the air, cycle your legs so that they change positions. The back leg should end up in front and the front leg in the back. Land softly and drop into a lunge to perform the next repetition.