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 

1 4 min. timed out and back tempo pace run

2Double Leg Drop Jumps (off bleacher or step)
10 jumps


3 2 minute recovery pace run

 

CIRCUIT 2: REPEAT 2X 

1 4 min. timed out and back tempo pace run

2Lateral Bounding into Single Leg Hop
20 jumps (10 each leg)


3 2 minute recovery pace run

 

CIRCUIT 3: REPEAT 2X 

1 4 min. timed out and back tempo pace run

2Jumping Lunge / Scissor Lunge
10 jumps


3 4 minute recovery pace run

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

richard sutherland
richard sutherland

5 out of 5 stars

posted 4 months ago

Awesome PT and guidance. Five years ago my left knee was giving out. Constant pain on my long runs. After a visit for observation and diagnosis then a month of hip stability drills and it was gone. Off to Kona this fall for the Ironman World Championship with no pain thanks to him.