Plyometrics

Plyometrics for Runners

Explosive strength and quick, coordinated movements are key elements for running fast and efficiently. Plyometrics, also called “jump training”, help runners build power, coordination, and agility. These short, high-energy drills teach the body to apply force quickly, making each stride more springy and efficient.

Why Plyometrics Matter

plyometrics develop fast-twitch muscle fibers and teach the body how to absorb and produce force safely. This leads to:

• Increased Stride Power: Builds strength in the legs for faster push-off

• Better Running Mechanics: Reinforces posture, alignment, and foot strike

• Improved Coordination & Balance: Helps runners stay light and stable on their feet

• Injury Prevention: Strengthens tendons and prepares joints for impact

Plyometric Routine

This routine should be done after a full warm-up (jog + activation). Focus on form, rhythm, and soft landings, not speed or height. Do each drill for 2 sets of 20–30 seconds, with rest in between.

1. Forward Hops: Stand with feet together, hop forward. 💡 Why it matters: Trains coordination and ankle stiffness for quick turnover.

2. Side to Side Hops: Feet together, hop left and right over an imaginary line. 💡 Why it matters: Builds lateral stability and strengthens ankles and calves.

3. Fast High Knees: With small steps, lift knees quickly and pump arms. 💡 Why it matters: Reinforces proper knee drive and posture during high-speed running.

4. Distance Skips: Skip with big arm swings, pushing off the ground to gain forward speed. 💡 Why it matters: Teaches explosive drive and full-body coordination.

5. Pogo Jumps: With legs mostly straight, perform small, quick jumps forward while alternately shifting one foot slightly in front of the other with left, right, left, right. Focus on bouncing off the balls of your feet using your calves. 💡 Why it matters: Activates calves and Achilles tendons for quick, springy ground contact, builds ankle stiffness, and improves running economy.

6. Speed Skater Bounds: Jump side to side like a speed skater, landing softly on one foot and balancing briefly. 💡 Why it matters: Strengthens glutes and teaches single-leg control as key for running.

Why This Routine Works

Adding just a few minutes of plyometrics 2-3 times a week can boost running performance and form awareness. At Roadrunner Junior Club, we use plyos to help young runners become stronger, faster, and more athletic.

• Builds explosive strength and springy stride mechanics

• Sharpens coordination and balance

• Helps runners become more confident and controlled

Key Reminders for Runners

✅ Quiet Feet: Land softly

✅ Form first: Keep good posture and don’t rush the movements

✅ Focus: These aren’t just jumps. They’re drills that teach your body how to run better