Plyometrics for speed and power -
That said, many plyometric exercises—like jumping lunges, pop squats, and tuck jumps—place an extra emphasis on your core and lower half. But there are some upper-body-focused plyo moves too, says Hodges—for instance, plyo push-ups and explosive medicine-ball throws. There are many benefits of plyometric exercises that might just convince you to add them to your workout routine.
They can help increase speed , strength, endurance, agility , and coordination, says Hodges. This can come in handy for athletes whose sports require them to perform quick, powerful movements—like track athletes, for instance, or volleyball players. With proper plyometric training you can boost your ability to effectively and safely absorb shock and thus reduce the risk of injury in sports and workout settings.
One more big benefit of plyos? They are a good bang-for-your-exercise-buck, says Hodges. The big benefits of plyos come with a big caveat: There is a higher risk of injury with these moves than more traditional strength training or cardio since they are a high-impact form of exercise performed at max effort.
It also means that you should likely hold off on plyometric exercises for beginners until you have some experience with working out—people just getting started with fitness should become comfortable with the traditional forms of the moves first.
The end part of the move, or the landing, is also very important. Get help from a qualified fitness pro. Hodges typically likes to incorporate these moves in the middle or toward the end of a workout to ensure his body is ready to handle them.
By Korin Miller. By Ayana Underwood. By Krissy Brady. Then, once you do get into plyo exercises, be sure to listen carefully to your body. If you notice your form is starting to falter, either tone down the intensity of the move so that you can resume good form for example, lower the height of your box jumps , or just call it quits on plyometric exercises for the day for instance, go back to regular lunges instead of jump lunges.
Feeling excited about the benefits of plyos and ready to try a plyometric workout? But there are a few things you should know first.
But in general, plyo beginners should start with one to two days a week of plyo work and gradually ramp up the intensity from there, Hodges advises. Make sure that you pencil in enough rest time in between plyo sessions so that your body has enough time to recover.
When you feel ready to sprinkle in plyometric exercises, start with a low rep count. Hodges recommends between three or five reps as a general starting place. Also make sure that you give your body enough time to rest in between reps and sets so that you can maintain good form and truly give every plyo move your all or close to max effort.
The right amount of rest will vary based on your fitness level, goals, and the intensity of the specific move, so just be sure to stay mindful of how your body feels and tailor your rest periods accordingly.
Here are some plyo moves that you can try at home with just your bodyweight to create your own HIIT plyo workout! This move is a plyometric variation of the squat , a classic lower-body exercise that targets your quads, glutes, and core.
This exercise is a plyometric variation of the split squat, another classic lower-body move that works your legs and glutes. This move is similar to the split squat jump, but alternating feet makes it a little tougher—plus it brings a coordination challenge too. This move is a plyometric version of the reverse lunge.
The reverse lunge works the major muscle groups in your lower half, including your quads, glutes, and calves—and the jump at the end adds explosiveness.
Another plyometric version of the squat, this exercise challenges your quads and glutes while you build explosiveness. This is a lateral plyometric exercise meaning, it involves explosive side-to-side movement that really works your inner and outer thighs. Burpees are a total-body plyometric move that work tons of muscles, including your shoulders , chest , core, glutes, and legs.
The lateral walk helps strengthen your hip abductors , and the jump adds power. This move is a plyometric version of the single-leg deadlift , a lower-body move that really works your backside muscles, including your hamstrings and glutes, as well as your core. The lateral movement here has you working in the frontal plane of motion, which better mimics everyday motion where we move in all kinds of directions—not just forward and backward.
Though most plyo moves focus on the lower half, this exercise, a push-up variation, concentrates on your upper half. Push-ups really work your chest as well as your shoulders, triceps , and core. The broad jump helps build explosive power and strengthens your lower body, including your glutes and calves.
They are usually used by highly fit individuals and are not recommended for beginners, as they require high force and can result to injuries in the event you don't perform them correctly.
Let's take a look at some plyometrics which will help you work on your speed and power. The best thing about these exercises below is that you don't need any equipment and you can even do them at home.
Considered as one of the most common plyometrics, the jump squats require you to perform a normal squat and add an explosive element by jumping up into the air. To perform this exercise, you need to bend both legs 90 degrees one in front of the other before exploding up into the air by straightening both of your legs.
Land with your opposite foot in front and, again, make sure that you are cushioning your landing and use both your arms for balance. This time you will be working one leg at a time by bounding from side to side while making sure that all your weight is going on a single leg, engaging your hamstrings, quads and cuffs.
To perform this exercise, make sure that you are on your toes, bouncing and driving one knee up at a time, with your opposite arm driving out in front as well. This is a great exercise for those who are willing to work on increasing your running speed, as you are forcing yourself to synchronise your arm and knee movement.
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Skater hops target all the major muscles in your legs from quads to calves, helping you build balance between your dominant and non-dominant sides.
Lateral jumps are important for runners in preventing injuries since we move in just one plane of motion.
a Begin by standing with feet about hip-width apart, bend your left knee to lower your hips a few inches while raising your right foot off the ground. b From there, bound to your right and push off your left leg. Picture what ice skaters do. c Land softly on the right leg, allow your left leg to cross behind you and your arms to swing in the same direction.
This is also known as fast feet and build activate muscles quickly, add power to your stride, and even out imbalances.
a Put on foot on a ball, step, or object. You can also do this with hands on a wall, off the floor, with your body at a slight incline. b Then quickly tap your toes like you are running in place and the step is hot.
Be sure to drive your knees up. Depth jumps or box jumps exercise for runners trains the body to use the elastic energy from ground contact to produce greater concentric muscular force to propel you forward.
a From a standing position on a 1-foot-tall box or step, jump onto the ground and land in a squat position. b From the squat position, jump as high as you can and landing softly on the ground.
Focus on increasing your vertical jump height. Other moves to add to your routine include burpees , step-ups , and star jumps. Related: 8 Running Drills to Run Faster and Improve Running Form.
These powerful movements along with aerobic conditioning, strength training, strides, hill sprints, and drills are the ingredients you need to run faster, reduce risk of injury, and be the best runner you can be! If you want guidance with your running goals, including during perimenopause or menopause, check out my run coaching services.
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About Get on the List! Home » Run Training » workouts » Plyometric Workout: The 8 BEST Plyometric Exercises for Runners Most runners want to run faster but by running alone, you cannot optimally achieve this.
You need to train your muscles to work faster with more power. Plyometrics workouts do this. This plyometric workout for runners will teach your entire body to run with more power using less energy. The explosive exercises I include below work your upper body and lower body, increase your heart rate, and improve muscle power and strength.
Table of contents Plyometric Workout Tips How do plyometrics increase speed Muscle fiber recruitment: Motor firing rate: Will plyometrics make me faster? These 8 plyometric exercises will help your run faster. Pin them for later! Plyometric workout for runners. Squat jump.
Frog jump. Double jump on stairs. Single leg jump on stair.
Plyometrics Plyometrics for speed and power incredible. As an exercise movement, Sunflower seed snacks are one of the top dogs in Plyimetrics department of building speed, power, and Ploymetrics. There is Speex saying that an athlete can become pretty strong just from jumping. Now, we think lifting weights contribute greatly to strength because they do! Because of that belief, we want to share with everyone the best plyometric exercises to improve speed. With that in mind, the first two exercises we are going to utilize are pretty simple, almost warm-up style plyometric movements.
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