by Rick Morris

Plyometrics are exercises that require your muscles to reach peak force in a very short amount of time. They will improve your speed, power and running economy. You should make sure you have built a good base of strength with general lower body strength training and running specific strength training before attempting these high intensity plyometrics and plyometric exercises.

SINGLE LEG BOX JUMPS

TECHNIQUE

• Stand in an upright position on a box or bench.
• Contract your abdominal muscles to stabilize your trunk and spine.
• Step off of the bench with your left foot. Do not jump off, just step off. Jump forward and upward immediately after hitting the ground. Strive to maximize distance with the jump. Repeat for the desired number of repetitions.
• Repeat using the other leg.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
• Do not lock your knees at any time during this exercise.
• Do not attempt this exercise if you are not conditioned for intense, explosive exercise.

SINGLE LEG FORWARD HOP

TECHNIQUE

• Stand on one foot with the other foot held free and behind your body.
• Quickly drop your body 10 to 12 inches by flexing your knee and rapidly explode upward and forward. Swing your arms forcefully upwards.
• Land on the same leg and immediately repeat the exercise.
• Repeat with the other leg.
• Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
• Do not allow your knees to extend in front of your toes.
• Do not lock your knees at any time during this exercise.

SINGLE LEG LATERAL HOP

TECHNIQUE

• Stand on one foot with the other foot held free and behind your body.
• Quickly drop your body 10 to 12 inches by flexing your knee and rapidly explode upward and to the side. Swing your arms forcefully upwards.
• Land on the opposite leg and immediately repeat the exercise with that leg, jumping in the opposite direction.
• Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise.
• Inhale on the downward portions and exhale on the upward portion.
• Do not allow your knees to extend in front of your toes.
• Do not lock your knees at any time during this exercise.

SINGLE LEG VERTICAL JUMP

TECHNIQUE

• Stand on one foot with the other foot held behind your body.
• Quickly drop your body 10 to 12 inches by flexing your knee and rapidly explode upward. Swing your arms forcefully upwards and reach as high as possible.
• Upon landing, immediately repeat the drill.
• Repeat for the desired number of repetitions. Repeat with the other leg.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
• Do not allow your knees to extend in front of your toes.
• Do not lock your knees at any time during this exercise.
• Do not attempt this exercise if you’re not conditioned for high intensity activities.

SINGLE LEG ZIG ZAG HOP

TECHNIQUE

• Stand on one foot with the other foot held free and behind your body.
• Quickly drop your body 10 to 12 inches by flexing your knee and rapidly explode upward, forward and to the side. Swing your arms forcefully upwards.
• Land on the opposite leg and immediately repeat the exercise with that leg, jumping forward and in the opposite direction in a zig zag pattern. Strive for maximum distance on each hop.
• Repeat for the desired number of repetitions or for a specific time or distance.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
• Do not allow your knees to extend in front of your toes.
• Do not lock your knees at any time during this exercise.
• Do not attempt this exercise if you’re not conditioned for high intensity activities.

SPLIT LUNGE JUMP

This is a high intensity plyometric exercise that is suitable only for intermediate to advanced athletes. You should become familiar with the lunge exercise before attempting this.

TECHNIQUE

• Stand in an upright position. Assume a lunge stance with one leg bent at the knee and placed forward and the other leg behind your body.
• Contract your abdominal muscles to stabilize your trunk and spine.
• Lower your body about 8 to 10 inches and explosively jump off of your front leg, springing into the air. Reverse the position of your legs in the air. The forward leg should move to the back and the back leg to the front. Immediately repeat the exercise with the reversed leg position.
• Repeat for the desired number of repetitions.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion.
• Keep your back in a vertical position.
• Do not allow the knee of the forward leg to extend in front of the foot.
• Do not lock your knees at any time during this exercise.

STRIDE JUMP

TECHNIQUE

• Stand next to a bench in an upright position.
• Contract your abdominal muscles to stabilize your trunk and spine.
• Place your left foot on the bench at your side that is 18 to 24 inches high. Your right foot should be flat on the floor and directly under you. Forcefully push off with your left foot and spring into the air. At the same time drive your right knee upward as in a running stride. Land back in the original starting position. Repeat for the desired number of repetitions.
• Repeat with the other leg.

THINGS TO WATCH OUT FOR

• Breath throughout the exercise.
• Keep your back in a vertical position.
• Do not lock your knees at any time during this exercise.

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