Fleet Feet Monday Crew Plyometric Workout - Balanced Movement Studio

Fleet Feet Monday Crew Plyometric Workout

Brian Beatty, PT, CFP

February 27, 1917 Workout

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Goals: Develop spring and power in the legs; Build durability to withstand longer or harder intervals than normal training load.

If you are training for a target event, then this workout is most appropriate to occur in middle half of the training cycle.  It should be done at an intensity level that would be too hard for the first 20-25% and last 20% of the training cycle.  It will leave the muscles, fascia & tendons with more stress and soreness than typical run or speed work.  Emphasize recovery hydration & dynamic cool down. If you need an excuse for a body work session, schedule one 2-3 days after this workout. Otherwise use your own soft tissue tools generously and allow at least 2-3 days recovery before following up with another hard effort. This will maximize the body’s ability to translate the workout stress into body system improvements. This workout is written for a track, but can be adapted to any location. The jump progression used here is intended to be a model for constructing many variations of a plyometric workout for running.

If you are nursing an injury; close to or in taper mode for a target event, then it may be wise to hold back some on this workout. Adaptations include doing all jumps as double leg; leaving out the explosive quick hops; pausing longer between each hop so that you do half the reps; simply holding back to 50-75% effort level or any combination of the above.

  1. 2-3 laps at warm up pace
  2. 6:00 PM:  Start with group dynamic warm up
    Dynamic Warm Up: arm swings, squats, lunge stretch, single leg stance with quad stretch, quick feet, lunges in 3 directions; warm up c hops in 3 planes. To ready system for loading spring, squat & lunge finding the hip & holding stable foot.
  3. Exercise Progression: sets of jumps then 1x 400  lap @ long run pace.
    Put the effort in the exercises, use the run to loosen the legs and building your awareness of the ‘spring’ as you run.
  4. Short static stretch out: hip (figure 4 sit), quad (standing), ham (squat forward bend), calf & hip flexor (lunge)
  5. 1-2 lap cool down run
  6. Dynamic cool down & Body Inventory

Question & Answer available after if desired

Exercise Themes

(1) Eccentric control – land with balance and precision.
(2) Loading the spring – allow the elastic tissues (fascia and tendons) to store the energy from the landing, soft and light landing not jarring into the joints.
(3) Powering from the big muscles (hips & thighs) – let the big muscles do the big work, not just jumping from the calf
(4) Efficiency of motion – timing the muscle activation to match the spring rebound of the elastic tissues.


Exercise Sequence:

  • Double Leg Jumps:
    jump squat x 8- hold landing finding hips
    forward jump x 8 land & hold finding balance
    turn around and x 8 coming quickly out of landing into the next jump
  • Double leg jump to single leg land:
    alternate landing leg: in place x 8
    forward x 10
    turn around & back to start x 10
  • Double Leg with Directional Change:
    jump in the box – Front, Right, Back, Left x 4 –steady pace
    reverse direction (R,F,L,B) x 4 –steady pace
    45’s across a line going forward x 12 up –steady pace
    Turn and x 12 back –quick land and jump
  • Hops Changing Legs:
    in place x 10 each leg, focus on quick heel to butt on jumping leg
    forward x 12  steady pace, balanced landing
    back x 10 quick land and jump 
  • Single leg hops:
    in place x 10 each leg R,L
    forward x 10 R leg, steady pace
    back x 10 L leg, steady pace
    forward x 8 R leg, quick land and jump
    back x 8 L leg, quick land and jump 
  • Single leg hop with directional changes:
    jump in the box – Front, Right, Back, Left x 4 –steady pace
    reverse direction (R,F,L,B) x 4 –steady pace
    45’s across a line going forward x 12 up –steady pace
    Turn and x 12 back –quick land and jump

Exercise Videos:

(coming soon.  We will get them up shortly after the workout)





Balanced Movement Studio

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Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 1 week 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.