12 Min. Beginner-Friendly Plyometrics For Runners & Athletes | + Warm Up & Strength

⚡️ Focused on the basics of landing & simple double-legged jumps in different planes (vertical, horizontal, lateral). The aim here is to get your muscles, ligaments & tendons used to the impact of jumping without over-doing it right away. Includes: warm up, plyometrics, strength & cool down.
🎯 Target Areas: lower body muscles (quads, glutes, calves, bits of: hamstrings, adductors/abductors) + ligaments & tendons (such as achilles, patellar tendon etc.)
💭 How To Use: this is designed to be included at the very beginning of a strength session (you need to be FRESH!); 2x/week for beginners max.; my recommendation: leave minimum 48h between plyo sessions
🔧 Equipment: none but would recommend shoes to buffer the impact

#plyometrics #plyometricsforrunners #beginnerplyometrics

Hey team!
⚠️ Heads up: this routine IS NOT SUPPOSED to make you feel exhausted, super sweaty or breathing heavily.

So if you feel like you’re out of breath: take a break mid-interval! This is no joke - we’re aiming for an adaptation in the connective tissue, not your cardiovascular system. Therefore you want QUALITY reps, not quantity.

For the sake of the video I settled on 20s on & 15s off, but ideally you want to take longer breaks (& potentially do less reps too) in order to start each exercise fresh. 🤗


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👇🏼 RESEARCH ON PLYOMETRICS

🏁 Plyometrics can be a great tool for runners & athletes to increase muscle-tendon stiffness & therefore enhance reactive power (Spurrs et al., 2003). This is what you want in order to minimise ground contact time and use your energy more effectively so to speak (think of a spring).

🏃🏼‍♀️ Plyometrics have been shown to improve running economy (= energy demands at submaximal running speeds) - most likely due to the reasons mentioned beforehand.
Running economy is a key determinant for running performance (amongst others e.g. VO2max, anaerobic capacity, anaerobic threshold; Spurrs et al., 2003; Llanos‐Lagos et al., 2024; Kons et al., 2023).

👀 In numerous studies plyometrics have shown positive effects on..
muscle strength,
muscle power,
explosive strength (rate of force development) and
endurance performance
according to a systematic review by Kons et al. (2023).

The authors have found trivial to large effects specifically on..
vertical jump height,
linear sprint time,
change of direction speed and
kicking performance
in athletes from different sporting backgrounds (team and individual sports).


🔍 sources:
Kons et al. (2023): Effects of Plyometric Training on Physical Performance: An Umbrella Review.
https://pubmed.ncbi.nlm.nih.gov/36625...

Llanos‐Lagos et al. (2024): Effect of Strength Training Programs in Middle‐ and Long‐Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta‐analysis.
https://pubmed.ncbi.nlm.nih.gov/38165...

Spurrs et al., (2003): The effect of plyometric training on distance running performance.
https://pubmed.ncbi.nlm.nih.gov/12627...