Plyometric Training for Sprinters (rev 1)
I incorporate my plyos into my sprint warm ups. I do skips, bounds for height, and single legged drills as part of my warmup aswell as standing long jump at the end.
Plyometric training for sprinters
Article by sportspecific.com
The word plyometric is derived from the Greek word pleythyein meaning, “to increase”. Plyometrics refers to exercises that enable a muscle to reach maximal strength in as short a time as possible (power) by eliciting the stretch-shorten cycle of a muscle fiber. This sequence of events begins by having the muscle stretch and therefore store elastic energy prior to firing. The harder and faster that the pre-stretch phase of the muscle is, results in a harder and faster muscle contraction and therefore a more powerful movement! Plyometric exercises are a vital component in aiding an athlete’s maximal speed and should be included in any conditioning program for sprinters.
Although plyometric training is not likely to result in injury, unsound, unsupervised programs could potentially result in shin splints and knee, ankle and lower back problems. These types of injuries are often a result of too many workouts per week, too many jumps per workout, incorrect form, jumping on hard surfaces, and using plyometrics at too early an age or without the necessary strength base. To avoid these injuries follow these guidelines.
To read the full four page article click here
Another set of plyometric exercises
|18||Low hurdles x3||Sprint plyo’s||Box jumping|
|20||2 foot jumps||Bounds 20m||2 leg box jumps|
|21||Single leg hops||single leg hops||Single leg box hops|
|22||Other leg||Other leg||*Combination jumps|
|23||forward 2 back 1||Bunny hops||Running box jumps|
|24||Jumps over 2||Speed bounds||Depth drops|
|27||* With depth jumps|
- Plyometrics: jump to your next fitness challenge (gofitmoms.com)
- The Science of Plyo (onthegofitness.wordpress.com)
- How to Increase acceleration and become a faster athlete (pinoyathletics.com)
- Diet for Sprinters (pinoyathletics.com)
- Sequential Recruitment of Muscle Fibers For Maximal Muscle Gain (physicalliving.com)