Plyometrics

Plyometric Drills

Plyometrics are a series of drills designed to strengthen muscles that are used during the final stages of a race and to improve basic running technique. Each drill should be done twice for approximately 20 meters. The entire set of drills should be done at least three times a week. Make sure you do not land flat footed or straight legged on any of the drills. Always land on your toes and the balls of your feet. This will reduce the possibility of knee or hip injuries.



1. High knees – The aim of this drill is to increase leg turnover and improve your knee lift for when you need to pick up the pace a bit. Take as many steps as possible over the 20 meters with a high knee action. You should be bringing your legs up in front of you and maintaining a nice upright posture. The aim is not to move forward quickly but to maximize the number of steps that you take; remember this one is about leg turnover not stride length. You should feel this one in the front of your hips and thighs (hip flexors) as they will be working hard to lift your legs up in front of you.
A good way to figure out how high your legs should be coming up is to do this drill a couple of times with your elbows at your side and your forearms at 90 degrees to your body, palms facing down. Your knees should come up and hit the palm of your hands; this is where you want your knees to come up to whenever you are doing the drill.
Emphasis - Get your lifted thigh parallel to the ground on each step. Continue to move your arms in their regular motion.


2. High knees (quick step) – This drill is the same as the previous drill except your feet are to move up and down at a much faster rate of speed. Land on your toes and not flat-footed. Do not move forward quickly. Get in as many steps as possible between the starting point and the finishing point.
Emphasis – Despite the increase in speed, get your lifted thigh parallel to the ground on each step and continue to move your arms in their regular motion at a higher rate of speed.


3. Butt-kickers – Butt-kickers have a very similar objective to the high knee running drill: to increase leg turnover. However, as you most probably have guessed from the name, the emphasis is on the hamstrings and the recovery stage of your stride. The hamstrings are often overlooked by athletes who have strong thighs so this one is good for getting a bit of balance back. Lean your hips forward slightly as you bring your leg all the way back and up to your butt. Your arms should continue in a normal motion but they should move at the same rate of speed as your feet…fast! Do not move forward quickly. Concentrate on getting your feet moving as quickly as you can and getting your lower leg to swing up behind you. Get in as many steps as possible between the starting point and the finishing point. Your heel should literally be hitting your butt. Continue on for about 20 meters.
This one you will feel in your hamstrings so show them some love and jog out of each repetition. Stretch gently if things are feeling a bit tight.
Emphasis – Your feet and arms should move as quickly as they would if you were sprinting. Your upper leg should remain reasonably still and you be aiming to bring your leg up to your butt, not the other way around. This is important as otherwise you will sag and not be able to maintain good upright body position.


4. Bounding – Bounding is the more difficult of the drills but also the most fun and beneficial once you have it wired. Bounding will really help you to develop your leg power and strength, therefore increasing your stride length.
Bound forward and upwards with a high knee lift. Land on your other leg and repeat the movement. Continue alternating legs. Concentrate on holding good form, keep your head up and drive with your arms, as this will help you keep the whole movement together.
As this is a very ballistic movement heavier runners and people who have not done this drill before should take things easy and not try to drive too far or too high with each stride. If you find it hard or your form deteriorates you are better to do a smaller number of bounds on each leg, rest, and then repeat.
Emphasis – Get off the ground! Hold your knee up in the air as long as you can.

5. Double-step bounding – This drill tests your coordination. On the first jump, you land on the same foot that you jumped off. On the next jump, you switch feet and land on the opposite foot. Then jump onto the same foot, then opposite, etc. New athletes usually have a difficult time with this drill.
Emphasis – Get off the ground! Make sure you jump even during the phase when you switch feet.


6. Grapevines (a.k.a. carioca) – Turn sideways. Keep your shoulders perpendicular to the starting and finishing lines. While stepping toward the finish line, take your foot that is farthest from your finish line and cross it in front of you and then in behind you. Continue this action until you have crossed the finish line.
Emphasis – Small steps and quick feet.

7. Duck walk – Get your hips low to the ground and take long powerful strides. Push hard off your back leg. Continue to move your arms in a normal running motion.
Emphasis – Push hard off your back leg and sit up straight.

8. Frog jumps – Put two hands on the ground. Get your butt down near the ground. Jump as high as you can. While in the air, throw your head and shoulders backwards to arch your back.
Emphasis – Get off the ground!