Fleet Feet Full & Half Plyometric Agility Workouts - Balanced Movement Studio

Fleet Feet Full & Half Plyometric Agility Workouts

Brian Beatty, PT, CFP

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BBRunManAs we reach peak training load / taper initiation mileage is high, the load on the system is high & some fatigue is normal. The purpose of this workout is to restore a light & springy quality to gait. The plyometric focus here is on quickness & agility. A different form of plyometrics can be used for power & strength, but that is best done after a base strength has been established and no major events are on the near horizon.

Today’s Workout Goal: agility, quick & light movement, spring in the legs. Be sure to recover fully from each exercise before starting then next one. If you just do a few reps and then stop, rest & recover, that is fine.

  • Track Workout ( set up 8 cones, 2 sets on each straightaway)
    dynamic warm up
    run 2 lap warm up
    introduce: why, goals, & basic progression: B hops, alternating hops, U hops
  • cone drills lap – 2 intervals on each straightaway between the cones, jog middle interval, jog the curves
    Bilateral (both feet) hop over the lines – first 2 intervals
    hop 1 foot to other foot over the line – second 2 intervals

Exercise Set

jumping jacks, crossover feet jumping jacks alternating
standing one leg balance – opposite hand to elbow
turning body 45 degree, find balance c each step – opposite hand & knee, start c standing leg not swing leg, focus on push off from standing leg, not just swinging the lead leg
lateral shuffle introduction

cone drill lap
lateral shuffles on straightaways: first cone to last cone.
5 lateral shuffle set, then switch sides

exercise set
lateral hops – trailing leg toe touch
stork stand forward bend
running man hops

cone drill lap
lateral hop along lines – R start: over, over, back, back; switch sides to L lead @ second cone set
scissors over the line R lead, second cone set L lead

laps at tempo of choice to finish
dynamic cool down

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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 6 months ago

Brian and Andy helped me overcome a herniated disc that had me in pain 24/7. Within a few visits I was back to working out at full capacity without pain. Brian also helped me improve my run stride and movement of my posterior chain in the process. I'm stronger, faster, and healthier now having worked with them than I was before the injury.