What is Plyometric training?
Plyometric training involves high-intensity exercises that involve explosive movements such as jumping, bounding, and hopping.
This type of training can benefit distance runners by:
Improving running efficiency
Increasing power and speed
Strengthening the lower legs
Reducing injury risk
Enhancing the stretch-shortening cycle
It's important for runners to incorporate plyometrics into their training program gradually and under proper supervision to avoid overuse injury.
A few of my favorite plyo drills include:
Pogo hops
Single leg hops
Skipping
Bounding
Squat jumps
Depth jumps
Lateral bounds
Skater jumps
💥 WARNING 💥
While plyometric training can offer numerous benefits for distance runners, it can also come with certain risks if not performed properly:
Overuse injury - High-impact plyometric exercises can put stress on the joints and connective tissues, leading to overuse injuries if performed excessively or without proper warm-up and recovery.
Muscular imbalances - Improper form or excessive plyometric training can lead to muscle imbalances and weakness, which can affect running form and increase the risk of injury.
Excessive fatigue - Plyometrics are high-intensity exercises, and overdoing them can lead to excessive fatigue and reduce the quality of subsequent training sessions.
Risk of injury - Plyometrics require proper form, technique and proper progression to avoid injury, especially in runners with previous injuries or weaknesses.
Therefore, it's important to include plyometrics in a well-rounded training program, progress gradually, and seek guidance from a professional coach or trainer. Our Runner Strong program does all of those things for you!
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