Table of Contents
Plyometric training is one of the most effective yet underutilized tools in a distance runner's arsenal. Research shows that just 6-8 weeks of plyometric training can improve running economy by 2-8% - equivalent to weeks of additional endurance training. This guide covers everything you need to know to safely and effectively add explosive power training to your running program.
1. Why Runners Need Plyometrics
Running is essentially a series of single-leg hops. Each stride requires your muscles and tendons to absorb impact, store elastic energy, and rapidly release it to propel you forward. Plyometric training specifically develops this stretch-shortening cycle.
Benefits for Distance Runners
Improved Running Economy
Use less oxygen at any given pace. Studies show 2-8% improvement after 6-8 weeks of plyometric training.
Enhanced Leg Stiffness
Stiffer tendons store and return more elastic energy, reducing metabolic cost of running.
Faster Finish Kicks
Improved neuromuscular power for surges and race finishes when fatigued.
Injury Prevention
Stronger muscles and tendons better absorb impact forces, reducing injury risk.
What the Research Shows
- Saunders et al. (2006): 9 weeks of plyometrics improved 3K time by 2.7% in trained runners
- Spurrs et al. (2003): 6 weeks of plyometrics improved running economy by 4.1%
- Paavolainen et al. (1999): Explosive strength training improved 5K performance in elite runners
- Berryman et al. (2018): Meta-analysis confirmed plyometrics improve running economy by 4.4% on average
2. The Science of Explosive Power
The Stretch-Shortening Cycle
The stretch-shortening cycle (SSC) is the foundation of plyometric training. It consists of three phases:
| Phase | What Happens | Running Application |
|---|---|---|
| Eccentric (Loading) | Muscle lengthens under tension, storing elastic energy | Foot strike to mid-stance |
| Amortization | Brief transition between stretch and contraction | Mid-stance (ground contact) |
| Concentric (Unloading) | Muscle shortens, releasing stored energy | Push-off to toe-off |
Why This Matters for Running
A well-trained SSC allows you to:
- Minimize ground contact time: Get on and off the ground faster
- Maximize elastic recoil: Free energy from tendons reduces muscular work
- Improve force production: Generate more power per stride
- Reduce metabolic cost: Run faster at the same effort level
Key Insight
The amortization phase must be as short as possible. If you spend too long on the ground, stored elastic energy dissipates as heat rather than propelling you forward. This is why plyometrics emphasize quick ground contact.
Types of Plyometric Exercises
Low Intensity
Shorter ground contact, lower impact forces
- Ankle bounces
- Skipping
- Jump rope
- Low box jumps (step down)
Moderate Intensity
Bilateral jumps, moderate impact
- Squat jumps
- Box jumps
- Broad jumps
- Lateral hops
High Intensity
Single-leg, reactive, or depth jumps
- Single-leg hops
- Bounding
- Depth jumps
- Hurdle hops
Running-Specific
Directly mimic running mechanics
- A-skips, B-skips
- Straight-leg bounds
- Hill sprints
- Strides with emphasis
3. Beginner Plyometric Exercises
Start with these foundational exercises to build tissue tolerance and master landing mechanics before progressing to more demanding movements.
1. Ankle Bounces (Pogo Jumps)
The most basic plyometric, teaching quick ground contact with minimal impact.
Technique:
- Stand tall, feet hip-width
- Bounce using only ankles (knees nearly locked)
- Stay on balls of feet
- Quick, rhythmic bounces
Programming:
- 3 sets x 20 contacts
- 60 sec rest between sets
- Focus on minimal ground time
2. Skipping (A-Skip)
Running-specific drill that develops hip flexor power and coordination.
Technique:
- Drive knee up to hip height
- Opposite arm drives forward
- Land on ball of foot
- Focus on height over distance
Programming:
- 3 sets x 30m
- Walk back recovery
- Emphasize posture and arm drive
3. Squat Jumps
Bilateral jump teaching proper takeoff and landing mechanics.
Technique:
- Start in quarter squat position
- Drive through hips, jump vertically
- Land softly, absorb with legs
- Reset before each rep
Programming:
- 3 sets x 8 reps
- 90 sec rest between sets
- Focus on jump height
4. Box Step-Ups with Knee Drive
Single-leg strength and coordination without high impact.
Technique:
- Step onto box (12-18")
- Drive opposite knee to hip height
- Control descent
- Alternate legs
Programming:
- 3 sets x 10 each leg
- 60 sec rest between sets
- Add speed as form improves
4. Intermediate Plyometric Exercises
After 4-6 weeks of beginner exercises with good form, progress to these intermediate movements.
1. Box Jumps
Classic plyometric developing explosive hip and leg power.
Technique:
- Stand facing box (18-24")
- Quarter squat, swing arms back
- Explode up, land softly on box
- Step down (don't jump down)
Programming:
- 4 sets x 5 reps
- 90 sec rest
- Quality > height initially
2. Broad Jumps
Horizontal power development, mimics push-off in running.
Technique:
- Quarter squat, arms back
- Jump forward (not up)
- Land in athletic position
- Stick the landing
Programming:
- 4 sets x 5 reps
- Walk back to start
- Track distance for progress
3. Split Squat Jumps
Alternating lunge jumps for single-leg power and stability.
Technique:
- Start in lunge position
- Jump and switch legs mid-air
- Land softly in opposite lunge
- Continuous alternating
Programming:
- 3 sets x 12 total (6 each leg)
- 90 sec rest
- Keep torso upright
4. Lateral Bounds
Side-to-side power for hip stability and injury prevention.
Technique:
- Stand on one leg
- Bound sideways to opposite leg
- Stick landing, hold 2 sec
- Bound back
Programming:
- 3 sets x 8 each direction
- 60 sec rest
- Focus on stable landing
5. Advanced Plyometric Exercises
These high-intensity exercises should only be attempted after 8+ weeks of progressive plyometric training with excellent form.
1. Single-Leg Bounding
The most running-specific plyometric exercise.
Technique:
- Run and bound off one leg repeatedly
- Drive knee high, push off powerfully
- Emphasize height and distance
- Strong arm drive
Programming:
- 4 sets x 5-6 bounds each leg
- Full recovery between sets
- Perform on grass initially
2. Alternate-Leg Bounding
Continuous bounding alternating legs - exaggerated running.
Technique:
- Sprint and push off each foot
- Triple extension at takeoff
- Land with slight knee bend
- Immediate transition to next bound
Programming:
- 4 sets x 30-40m
- Walk back recovery
- Count contacts for consistency
3. Depth Jumps
High-intensity reactive exercise. Use sparingly.
Technique:
- Step off box (12-18" max for runners)
- Land and immediately jump up
- Minimize ground contact time
- Think "hot coals"
Programming:
- 3 sets x 5 reps (max)
- 2 min rest
- Once per week maximum
4. Hurdle Hops
Continuous reactive jumps over multiple hurdles.
Technique:
- Set 4-6 low hurdles (6-12")
- Jump over each with minimal pause
- Double-leg or single-leg
- Quick, rhythmic contacts
Programming:
- 4 sets x 5 hurdles
- 90 sec rest
- Start with lower hurdles
Warning: Advanced Exercise Caution
Depth jumps and intensive bounding carry higher injury risk. Only perform these exercises when fresh, never on fatigued legs, and limit total volume. If you feel any joint pain, regress to intermediate exercises.
6. Programming Plyometrics for Runners
Ground Contact Guidelines
| Level | Contacts/Session | Sessions/Week | Intensity |
|---|---|---|---|
| Beginner | 30-60 | 1-2 | Low |
| Intermediate | 60-100 | 2 | Low-Moderate |
| Advanced | 100-150 | 2-3 | Moderate-High |
When to Schedule Plyometrics
Best Timing Options
- After easy runs: Add 10-15 min of plyo after an easy run, before you're fatigued
- Before speed work: Light plyo can activate nervous system before intervals
- Separate sessions: If higher volume, do plyos as standalone or with strength
- NOT before long runs: Save legs for the endurance work
- NOT after hard sessions: Avoid doing plyo on tired legs
Periodization Throughout Season
| Training Phase | Plyometric Focus | Volume |
|---|---|---|
| Base/Off-season | Build foundation, technique work | Higher (2-3x/week) |
| Build Phase | Increase intensity, running-specific | Moderate (2x/week) |
| Peak/Competition | Maintain only, reduce volume | Lower (1x/week) |
| Taper | Light neuromuscular activation | Minimal (strides only) |
7. Sample Plyometric Workouts
Beginner Workout (30-40 contacts)
Workout A: Introduction to Plyo
- Warm-up: 5 min jog + dynamic stretches
- Ankle bounces: 2 x 15 contacts
- A-Skips: 2 x 20m
- Squat jumps: 2 x 5 (reset between each)
- Cool-down: Easy jog or walk
Total: ~35 contacts
Intermediate Workout (60-80 contacts)
Workout B: Running-Specific Power
- Warm-up: 10 min easy run + drills
- Ankle bounces: 2 x 20 contacts
- A-Skips: 3 x 30m
- Box jumps (step down): 3 x 5
- Split squat jumps: 2 x 8 (4 each leg)
- Broad jumps: 3 x 4
- Strides: 4 x 80m
Total: ~75 contacts
Advanced Workout (100-120 contacts)
Workout C: Max Power Development
- Warm-up: 15 min easy run + full drills
- Ankle bounces: 2 x 20
- A-Skips to B-Skips: 3 x 30m each
- Box jumps: 4 x 5
- Alternate-leg bounds: 4 x 30m
- Single-leg hops: 3 x 5 each leg
- Depth jumps (optional): 2 x 5
- Fast strides: 4 x 100m
Total: ~110 contacts
Recommended Plyometric Equipment
8. Safety & Injury Prevention
Prerequisites for Plyometrics
Ensure you meet these criteria before starting plyometric training:
- At least 6 months of consistent running
- 4-8 weeks of basic strength training completed
- Can squat body weight with good form
- No current injuries or joint pain
- BMI under 30 (higher loads on joints)
Proper Landing Mechanics
Land Like a Ninja
- Land on balls of feet, not heels
- Knees track over toes (no inward collapse)
- Absorb with hips and knees bent
- Quiet landings - minimize noise
- Maintain neutral spine and core engagement
Warning Signs to Stop
Joint pain: Knees, ankles, or hips hurt during or after exercises
Form breakdown: Unable to maintain proper landing mechanics
Excessive fatigue: Jump height noticeably decreasing
Shin pain: Could indicate developing shin splints
Surface Considerations
- Best: Grass, turf, rubberized track, gym floor with mats
- Acceptable: Wood floor, firm athletic court
- Avoid: Concrete, asphalt, sand (unstable), wet surfaces
9. Frequently Asked Questions
How often should runners do plyometrics?
Most runners benefit from 1-2 plyometric sessions per week, with 48-72 hours between sessions. During high-volume running phases, reduce to once weekly. During base building or off-season, you can increase to 2-3 sessions. Never do plyometrics on fatigued legs or before key running workouts.
Can plyometrics improve running economy?
Yes, research consistently shows that plyometric training improves running economy by 2-8%. This improvement comes from enhanced muscle-tendon stiffness, better elastic energy storage and return, and more efficient neuromuscular coordination. These benefits translate directly to faster race times.
What are the best plyometric exercises for distance runners?
The most effective exercises for distance runners include: single-leg hops, bounding, ankle bounces, box jumps (low height), squat jumps, and skipping drills. Focus on exercises that emphasize quick ground contact and single-leg power, as these best transfer to running mechanics.
Should beginners do plyometrics?
Beginners should establish a strength base first (4-8 weeks of basic strength training) before adding plyometrics. Start with low-intensity exercises like ankle bounces and skipping before progressing to jumps. Always master landing mechanics before increasing intensity or volume.
How many plyometric reps should runners do?
Quality over quantity is essential. Beginners should start with 30-60 total ground contacts per session. Intermediate runners can progress to 60-100 contacts. Advanced athletes may do 100-150 contacts. Rest fully between sets (60-90 seconds) to maintain explosive quality.
Conclusion
Plyometric training is a powerful tool that can take your running to the next level. By developing explosive power and improving your stretch-shortening cycle efficiency, you'll run more economically and have more power for surges and finishes.
Start conservatively with beginner exercises, master landing mechanics, and progress gradually. Consistency matters more than intensity - even 10-15 minutes of plyo work twice per week can produce significant improvements over time.
Key Takeaways
- Plyometrics improve running economy by 2-8%
- Start with beginner exercises and progress over 8+ weeks
- Quality over quantity - focus on explosive movements with good form
- 1-2 sessions per week is sufficient for most runners
- Schedule plyometrics when fresh, not after hard workouts
- Listen to your body - stop if you experience joint pain