Running Plyometric Workout - Balanced Movement Studio

Running Plyometric Workout

Brian Beatty, PT, CFP

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

Warm up: 10 min easy pace running

Dynamic Warm Up for Plyometric Workout (video below)

Double Leg Drop Jumps (off bleacher or step) 10 jumps
800 M run, moderate pace
Repeat 2 X

Lateral Bounding into Single Leg Hop, 20 jumps (10 each leg)
800 M run, moderate pace
Repeat 2 X

Jumping Lunge / Scissor Lunge 10 jumps
400 M run, moderate pace
Repeat 2 X

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.

Dynamic Warm Up for Plyometric Workout

Double Leg Drop Jumps

Lateral Bounding into Single Leg Hop

Jumping Lunge

If the drop jump is challenging or painful, you can substitute:
Double Leg Jump In Place

Double Leg Drop Landing

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.
Lateral Bounding

Single Leg Hops

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 9 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.