PLYOMETRICS | Antonio Gonzalez, Tri Town Bicycles

Updated: 7/2020, 11/2022, 3/23

Jumping Rope as a Gateway to Plyometrics:

Studies have shown that jumping rope for ~5 min before a run 2-4x per week improves a variety of factors related to run performance. Jumping rope is a form of plyometrics and a relatively safe way to ease into more advanced plyometrics. ^[1]

Field Plyometrics Progression

Progress gradually by counting reps, and build up week by week. Beginners may only complete 1 set of 4-6 reps their first few times. LIttle risk in starting slow. Big risk in doing too much too soon.

1. Bouncy run: emphasize stiff ankles, short ground contact time: https://www.youtube.com/watch?v=p-RtiXlBgNE
2. High knee run: emphasize fast knees, and knee lift. Quick arm movement. Short ground contact time.

https://www.youtube.com/watch?v=5fOOLsEtaaM

3. Bounding run: going for horizontal distance per stride, w/o ‘reaching’ for it with your foot. Should not see too much vertical displacement. Emphasis on short ground contact time and excellent hip extension.

https://www.youtube.com/watch?v=SskuQf4rLWc

4. High Knee skip and bound: going for height, and powerful extension at knee and ankle. https://www.youtube.com/watch?v=syBN92IULpw
5. Standing long jump: explosive for max distance.

https://www.youtube.com/watch?v=NjajzBDOD4s

6. Frog jumps: 5-8 repeating double leg jumps from a deep squat. https://www.youtube.com/watch?v=N6_XquI1pEY
7. Bounds: more dynamic and explosive than bounding run. Should cover more distance per stride. https://www.youtube.com/watch?v=13q5cbi8WjE
8. Single leg bounds: focus on short ground contact time.

https://www.youtube.com/watch?v=lz9zaUbPfP4

Arthur Lydiard Hill Plyometrics:

Think of these exercises as strength work rather than aerobic work. All done on a slope of 3-6%. Beginners may only start with a couple sets of 25-40 yards of the “high knees” and “hills springs”, then over weeks of adaptation work progress to Hill skips and bounds.

1. Steep hill running w/ High Knees.
2. Hill springs
3. Hill skips
4. Hill bounds

Video Resources:

1. https://www.youtube.com/watch?v=OxR7vGnTRio
2. https://www.youtube.com/watch?v=Pq7RIUkj4rQ

Strength/Weights Plyometric/Dynamic Movements:

Plyos for mountain bikers video: https://www.youtube.com/watch?v=8xJmCYTI42s

Others:

1. Explosive step up (can be weighted w/ barbell). Step up fast. Platform may only be 6-12’’ high. (mistake is most people make step too big)
2. Lateral single leg explosive jump up. Don’t be afraid to stomp on the step and go for it. Platform not too tall.
3. Straight double leg bound. Short ground contact time. Stiff legs and ankles. Going for height/distance.
4. Lateral stepback w/ explosive return to center w/ dumbbells.

1. Progress to explosive jump back and return to center w/o weight (be dynamic).

Additional Research/Studies/Articles on Plyometrics:

• Heavy weight strength training and plyometrics improve run economy: https://ylmsportscience.com/2023/03/05/resistance-training-for-runners-heavy-loads-or-plyometrics/
• Horizontal plyometrics more effective for sprint performance than vertical (makes intuitive sense) https://link.springer.com/article/10.1007/s40279-020-01340-6
• Simple plyometrics improve run efficiency in recreational runners ~4%:

https://www.outsideonline.com/health/training-performance/simple-plyometrics-boost-running-efficiency/