RunnersConnect

Plyometrics are the last building-block of a successful strength training regimen so adding them requires a solid foundation of strength.

Furthermore, it is essential that you practice good form when performing these exercises.

If you are ready to try out some plyometrics, here is a sample routine from our Strength For Runners Guide!

1. Water pump x 15 each leg
2. Water pump hops x 15 each leg
3. Height skips x 15 each leg
4. Ankle jumps x 15 total or hops (fast for 30-60 sec)
5. Jumps for distance x 15 total
6. 1 leg connect four x 3 cycles each leg
7. Toe taps x 15 each leg
8. Rocket jumps x 15 total
9. Split squats x 10 each leg

Anytime we are jumping and landing we want to make sure that the knee is not falling inward.

If you notice that happening, we will want to lay off plyometric work and instead work on strengthening our hips and glutes, especially our external rotators, to help protect the knee.

This is just a sample routine. There are many great plyometric exercises that can be beneficial to runners. Do you have a favorite? Try this out when you are ready and let us know how it goes! 💪

5 months ago (edited) | [YT] | 5