Trainers Tip: Plyometric Drills for Runners

In any type of training, a warmup is where every program should start. Warmups are mostly thought to be static stretching and then cardio, when in reality your warmup should consist of active movement to prepare you for your work. Runners in particular need to work plyometrics as one of the last phases of the warmup, and here is why.

Dynamic patterns and plyometric drills excite the central nervous system, mimicking and prepping the patterns that you will be training in. For runners this pattern is mainly that of jumping from one foot to the next repetitively for a long amount of time/distance. Think of your body as an engine, to be able to produce the speed and power required to execute your task successfully, you must have all systems firing correctly. This is primarily dependent on your nervous system, aka your control panel, ready to go. Here are 3 drills to introduce to your warmup before your next run!

3 Plyometric Drills for Running:

A- Skip	Pogos	C- Skip

A- Skip

This pattern trains your body to absorb and generate force while jumping from one foot to the other. This is the closest resemblance to running mechanics.

Pogos

A 2 foot approach to plyometrics and a great entry point. The goal is to keep tension and your feet relatively stiff. Pushing the ground away creating as little ground contact time as possible.

C-Skip

Similar to the A-Skip, keeping little ground contact time while taking the hip through multiple planes of motion.

There are other drills that were not listed or shown; for example, the B-Skip, which looks like an A skip but with a knee kickout and a heel drag. This drill also ties very closely to running, but is a bit more advanced - we'd recommend you try the B-march first to learn the movement! The B skip (or march) requires you to have good reach and back side mechanics while moving to allow the hip to reach and cover ground - just like when running.

Give these movements a try, and see for yourself what difference they make in your run. Or, book a session with our coaches for an in-depth training on how to perform them!

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