How to start plyometrics for a runner?

As promised in the article "What is plyometrics", here are some tips for incorporating plyometrics into your training program. First, I will describe the intensity levels in plyometrics and second, I will offer you a method to incorporate plyometrics into your running training. In a future article, I will suggest two plyometrics programs to integrate into your training.

Plyometric exercises are often qualified by the height of the jumps performed:

- Low plyometry

- Average plyometry

- High plyometry or "shock"

Low plyometrics

In low plyometrics, the body's center of mass moves very little and movements are generally very fast. We can use low plyometrics to stimulate reaction time, to try to reduce contact time with the ground or even to develop agility. For a runner, this type of plyometrics is relatively safe given that running involves roughly the same amount of displacement of the body's center of mass and involves the same joints. It is still important to be progressive with these exercises. Here are some examples of low plyometric movements: jump rope, exercises with scales ou ABC exercises.

Average plyometrics

Average plyometry typically involves jumps and significant body center of mass shifting. This type of plyometrics involves a little more risk of injury, but stimulates the muscle more significantly and could lead to more improvements. You should progress slowly in these exercises, especially if you were sedentary before you started running and you have been running for a short time (less than 3 years or so). Here are some examples of average plyometrics directly related to running, from the easiest to the most advanced: jump squats"Skip" in height"Skip" in length, jumps with low hurdles,  jump lunges, leaping strides or "tuck jump» jumps with high hurdles.

High plyometrics or "shock"

The high plyometrics really force the muscle to build a lot of strength in a short time, thus increasing power. To do high plyometrics, generally, the athlete will place himself at the top of a box and will jump downwards. High plyometrics involves a higher risk of injury, because the strain on muscles and tendons is very great. It is therefore a training method to be used with caution. The main exercise is the "depth jump"Or" jump below. A few variations of this exercise exist.

How to integrate plyometrics in the training of the runner?

It is as important to be progressive with plyometrics as with running. Would you recommend someone who never runs to go for a 30km outing? No. For a beginner, it is recommended to start with a low volume of low plyometrics. A total of 1 minute of exercise is more than enough for a first session of low plyometrics. Quietly, you can increase the volume of the plyometric session. If you decide to increase the intensity of plyometrics, you will need to decrease the volume at the same time. The more intense the plyometrics, the longer the rest time should be between repetitions and the lower the volume should be.

Since the goal of plyometrics is not to tire the muscle, but rather to force it to generate a lot of power, it is important to do these high intensity exercises. To do this, make sure that you are mentally prepared for this workout and that you take long enough rest times, at least 3 times longer than the effort time.

Finally, it is important to specify that although the plyometrics can improve running performance, it does not replace specific running sessions and should be used in addition to the main sport.

Would you like to know more about plyometrics? Download our ebook on plyometrics:

 
author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

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