If you want to step up your running performance, incorporating plyometric exercises into your running routine can help. Plyometrics are exercises that use fast, powerful movements to improve sports and fitness performance. Plyometric exercises can train your nerves and muscles to work more effectively by improving your running speed, form and power.
Box Jumps
Box jumps improve your running power by strengthening your quads, hamstrings, glutes and calves. All of these muscles help propel your legs while running. To do box jumps, stand on a box or bench, and use your abs to keep your torso stable. Drop backward off the box onto the ground. Immediately jump back up and forward onto the box. Inhale as you drop down to the ground, and exhale as you jump up onto the box. Do two to five sets of 10 reps, depending on your fitness level. Keep your knees bent throughout the exercise and do not lock them.
Tuck Jumps
Tuck jumps can improve your running speed by increasing your power when your feet push off the ground. To do tuck jumps, stand with your feet about shoulder width apart on a flat, cushioned surface such as a track, grass or firm gym mat. Jump straight up, bringing your knees up toward your chest and your heels up under your hamstrings. Allow your arms to swing by your sides to help you balance. Keep your back straight, and use your abs to stabilize your torso throughout the exercise. Focus on maintaining your form and jumping at a quick pace. Do three sets of 10 tuck jumps.
Lunge Jumps
Lunge jumps help lengthen your running stride and increase your power when pushing off the ground. To do lunge jumps, stand in an upright lunging position with one leg bent at the knee and in a forward position, while the other bent leg rests on the ground, behind your body. Lower your body about eight to 10 inches, then explosively jump off your front leg, straight up into the air. Land in the same lunging position. Inhale as you drop down, and exhale as you spring up. Maintain an upright posture by keeping your back straight and using your ab muscles throughout the exercise. Do three sets of five to 10 lunge jumps on each leg.
Concerns
You can adjust the number of reps and sets of each plyometric exercise to suit your level of conditioning and goals. Plyometric exercises should only be performed by intermediate and advanced runners, as they can be taxing on the body and may lead to injury if done incorrectly. If you are unsure of how to do a particular plyometric exercise, ask a coach or physical therapist for guidance. If you experience any sharp or lasting pain while doing plyometric exercises, stop immediately, and call your doctor.
