[hlnx1]

Plyometrics train the stretch-shortening cycle: the elastic, spring-like behaviour of muscles and tendons. Runners use this on every stride, so it is a logical area to train.

• Research suggests plyometric programmes can improve running economy in some runners, often alongside strength work
• Low volumes are enough: many programmes use roughly 50-100 foot contacts per session, once or twice a week
• Start with low-intensity drills such as pogo jumps, skipping and low hops before moving to bounds or depth jumps
• Landing quality matters more than height or distance

Related: plyometrics and jump training.

Which plyometric drills do you include, and how often?

[hlnx1]

A starting session: pogo jumps 3×15, skipping for height 3×20 m, lateral hops 3×10 per side, then 3×5 box jumps stepping down. Spread over the warm-up before an easy run, this takes about 10-15 minutes.

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