In season Plyometrics are great way to add some extra pop to your running.
Mike Ricchi From D3 Multisport has put together a good starting program
that you can views below.
Often triathletes will start with very advanced Plyometrics and get hurt the following
is a great way to introduce them into your routine.
Plyo Routine #1
Run 10 minutes to warm up and end at a field where you can do your drills.
One leg hops 20-30 times (for distance)
Two leg hops 20-30 times (for distance)
Box jumps 20-30 times (for height)
6×100 yd skipping for distance (walk back to the start – see photo)
6×100 yd skipping for height (walk back to the start – see photo)
Jump rope 10 minutes
Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 time back to the start – take a short rest before next rep
Plyo Routine #2
Run 10 minutes to warm up and end at a field where you can do your drills.
One leg hops 20-30 times (for distance)
Two leg hops 20-30 times (for distance)
Walk 100 yd on heels
Walk 100 yd on toes
High knees 30 seconds (photos below)
Quick short steps on ground 30 seconds – think ‘quick feet’
Butt kicks (see photo)
Crossovers (see photos)
6×100 yd skipping for distance (walk back to the start – see photo below)
6×100 yd skipping for height (walk back to the start – see photo below)
Jump rope 10 minutes
Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 times back to the start – take a short rest before next rep
Plyo Routine #2 – High Knees
Plyo Routine #2 – Butt Kicks
Plyo Routine #2 – Crossover Sequence
Plyo Routine #1&2 – Skipping
Michael Ricci is a USAT certified coach. He can be reached for personal coaching at
[email protected].