Sports training
Plyometrics for runners
Jump training made running more economical at easy paces in pooled trials, and explosive training that included jumps improved 3 km and 5 km times in small trials of trained runners. Count your foot contacts: start with about 40 a session, add a few each week and stay under about 85, twice a week. Do the block for your week, after an easy run, and never the day before a hard one.
Warm-up (every session)
- Treadmill jogging5 min easyIntermediate · Quads, Calves, Glutes · 3D demoOr jog outdoorsEasier: Treadmill walkingHarder: Sprint intervals
- Skipping2 × 20 mBeginner · Calves, Hip flexors, Quads · 3D demoLight and springyHarder: Alternate-leg bounding
Weeks 1 to 2 (40 contacts)
Rest 60 s
- Beginner · Calves, Shins · 3D demoStiff ankles; tiny bounces on the balls of your feetHarder: Pogo hops
Weeks 3 to 4 (50 to 65 contacts)
Rest 60 s
- Pogo hops3 × 10 to 15Intermediate · Calves, Quads, Shins · 3D demoShort, quiet contacts; end the set when your landings get loudEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
Weeks 5 to 6 (about 75 contacts)
Rest 60 s
- Pogo hops3 × 10Intermediate · Calves, Quads, Shins · 3D demoEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
- Single-leg pogo hops2 × 6 each legAdvanced · Calves, Quads, Glutes · 3D demoHold a wall at firstEasier: Pogo hops
Weeks 7 to 10 (about 80 contacts)
Rest 60 s
- Pogo hops2 × 10Intermediate · Calves, Quads, Shins · 3D demoEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
- Alternate-leg bounding2 × 20 mAdvanced · Glutes, Quads, Calves · 3D demoLong, springy strides, landing under your hipsEasier: SkippingHarder: Diagonal bounds
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoStick each landing for 2 s, knee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
Cool-down
- Treadmill jogging3 to 5 min easyIntermediate · Quads, Calves, Glutes · 3D demoEasier: Treadmill walkingHarder: Sprint intervals
Tips
- Twice a week, at least 2 days apart, after an easy run or on a strength day; never the day before intervals or a long run.
- When your contacts get loud or slow, the set is over.
- Skip the hops with Achilles, heel or shin pain or a recent stress fracture, and if you leak when you land, build up pelvic floor exercises first.
- On the strength training plan for runners? Its hop blocks replace this session.
- Jumps helped economy most at easy paces (12 km/h or slower); for race pace, heavy strength training did more.
- After week 10, keep about 80 contacts twice a week, or once a week in race season.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbell
Mobility routine for cyclists
A 15-minute routine for cyclists: hips, upper back, chest, neck and wrists through the ranges riding doesn't use, plus back and neck endurance.
15 minBeginner12 movesA foam roller, A wallQuestions people ask
How long does the plyometrics for runners take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 6 of its 8 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.