These 5 plyometric are a great addition for runners looking to improve performance and speed with running. These are designed for the more advanced runner, as they begin to incorporate more of your fast twitch muscle fibers, which help with increased foot turnover, power and speed.
These are a great supplement for strength training and can be done in the same session as your strength training workouts. These can also be adjusted to your skill level with different techniques or incorporating bands with resistance forces.
Start in a lunge position, then jump up and switch the position of your feet, so that your back foot is now forward and your front foot is now backwards. Work on power and clearing the ground with each jump.
Start with your feet shoulder width apart, squat down low to generate power and you jump forward, trying to gain as much distance as possible. Quickly go into your second jump again, jumping forward for distance. Repeat for 6x or until you run out of space. Attempt to add a small backwards jog to your starting position to repeat.
Single Leg Bound
Start on one foot and jump forward landing on your opposite foot. Continue to alternate feet as you jump forward, mimicking a single leg hop, but going for as much distance as possible on each jump. Repeat 6x or until you run out of space. Attempt to add a small backwards jog to your starting position to repeat.
Stand on one foot and jump sideways landing on your opposite foot (similar to as if you were skating). Try to jump as far as possible and then jump quickly off your foot once landed. Perform 6x or set a timer for 30 seconds and repeat the exercise until the time has ended.
Stand in front of a small step, stand on one leg, as you tap the toe of your opposite foot on the step. Then bring that foot to the ground and tap the step with your opposite foot. Continue alternating feet. Set a timer for 20-30 seconds and repeat.
Start on a high step, jump off the step land on both feet and quickly jump up off the ground. Then repeat again starting on the step. Perform 6x to start. This can be done on a very low step for beginners and progressed to a higher step over time.
While these are designed for the more advanced runner, beginners can and should incorporate these moves into their training program. Adjust the number of reps or adjust the amount of time to fit your current fitness level. Including these moves into your routine will also help you avoid burnout from running.