Adding plyometrics to your training program can help you develop muscle, which means you will be able to gain more speed and power.
However, a little reminder first; plyometric exercises are not suitable if you are a beginner. This is because plyometrics are explosive exercises and require a fast and forceful recruitment of muscle fibers. These exercises are the last building block of your strength development training program and you should only exercise plyometrics once you have developed a solid foundation.
We recommend that you should have at least between 8 and 10 weeks of running-specific strength development program under your belt before you start adding plyometrics into your regimen. In addition, you must also be able to practice using proper form during your plyometric exercises. Poor form during plyometrics can significantly increase the risks of injury.
By using the hard-days and easy-days principle, we advise that you do your plyometric exercises after your hard workout days. You need to do them only once per week and utilize other strength training days to train your core and other injury-prevention workouts.
Here we have compiled examples of six plyometric exercises that you can incorporate into your training regimen:
Switch Lunge
You start in the lunge position and have one of your feet out in front and the other behind your body. You need to bend your knees at a 90-degree angle and make sure that your front knee is right over your front ankle. After this, you jump upward, switch legs in mid air and land in another lunge position on the opposite side. You need to do between 20 and 30 repetitions.
Single-leg hops
You need to hop in place using one foot 15 times and then you switch using the other foot for hopping in the same repetitions.
Leg bounds
You need to go forward using an exaggerated running form and jump with each step for about 30 meters. Repeat between 2 and 3 times.
Bench Taps
You start this exercise by standing in front of a bench and then you rapidly tap the top of the bench with each foot. Your arms should be in running motion as your feet tap the bench. You need to do between 20 and 40 repetitions.
Box Jump
You need to get a box that is around 2 feet high and stand in front of it. You then do the squat and leap onto the box by swinging your arms forward to gain momentum. After this, you jump backward off the box and land softly. You need to do 10 repetitions.
Rocket Jumps
You need to stand and have your feet shoulder-width apart and then bend down into a squat position. You then need to touch the ground with your hands and explode upward by having your hands stretched over your head. When you land, you need to return to the squat position. Do between 10 and 15 repetitions.
By the way, if you want to improve your running form and technique to avoid injury, please visit http://UltraRunners.Info and get our 5 Simple Steps report to help you becoming a faster and stronger runner.
Article Source: http://EzineArticles.com/?expert=Hans_David
Blogger Comment
Facebook Comment