Running Plyometric Workout - Balanced Movement Studio

Running Plyometric Workout

Brian Beatty, PT, CFP

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Intelligently incorporating plyometric drills into your running routine can help build speed, efficiency and tissue durability. In this workout, the goal is to have a smaller number of exercise reps (we use 60 here) and focus on generating maximum explosive power on each jump repetition.


WARM UP

1 Easy pace running
10 minutes

2 Dynamic Warm Up for Plyometric Workout

CIRCUIT 1: REPEAT 2X 

1Double Leg Drop Jumps (off bleacher or step)
10 jumps


2800 M run
Moderate pace

CIRCUIT 2: REPEAT 2X 

1Lateral Bounding into Single Leg Hop
20 jumps (10 each leg)


2800 M run
Moderate pace

CIRCUIT 3: REPEAT 2X 

1Jumping Lunge / Scissor Lunge
10 jumps


2400 M run
Moderate pace

COOL DOWN 

* Dynamic Cool Down

Notes and Videos
This workout based upon Smruti Shah, DPT’s article in Endurance Magazine. Read this for more information about incorporating plyometrics into run training.

MODIFICATIONS

If the drop jump is challenging or painful, you can substitute:


If coordinating the Lateral Bounding to Single Leg Hop is challenging, work on each component as a separate exercise. When each component feels smooth, then work on combining them.


With all of the jumps, maintaining a straight line from the front with the hip, knee and ankle is critical for knee safety.


If the drop landing was difficult or painful in the first exercise, use this as a reference to work on improving your landing form before trying to jump from the landing position.

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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 10 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.