How to Run Faster: Plyometrics - Seth James DeMoor
Intro
This is a quick summary of “How to Run Faster: Plyometrics” from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points
- Build ankle and foot strength first; jumping into plyometrics too early can lead to injury. Aim to introduce plyometrics at least 6 weeks (ideally 2 months) before a race to allow for elasticity and power gains.
- Plyometrics improve push‑off power, cadence, and ground‑contact time, making you faster and more efficient.
- The session consists of four core exercises that can be scaled up as you get stronger, and they’re designed to be done in a field or on a hill.
- Keep the focus on light, quick foot contact and high cadence (aim for 185‑190 spm for a long‑distance runner).
Workout Example
| Exercise | Sets | Reps / Time | Distance | Progression | Notes |
|---|---|---|---|---|---|
| Hurdle Jumps (jump in place) | 3 | 5 jumps | — | Build to 3 × 10‑12 reps as you get comfortable | Keep knees high, back straight, avoid crouching. |
| Quick Feet (fast foot taps on ground) | 3 | 20 sec | — | Increase to 30 sec, then 45 sec as you improve | Keep eyes up, focus on rapid turnover. |
| Mr. Robot (slow, controlled running stride) | 3 | 10 m | – | Work up to 20‑25 m; slower is better | Emphasize full lift‑off and toe‑off, maintain tension like a rubber band. |
| Bounding (explosive stride) | 3 | 10 m | 10 m (build to 20‑25 m) | Use flat ground or a short hill. | |
| Hill Bounding (explosive uphill) | 3‑4 | 30‑50 m hill | 3 × 30‑50 m | Use a gentle hill; if none, do on flat. |
Practical Tips
- Warm‑up 3 mi at an easy ~8 min/mi pace before the plyos.
- Add plyometrics no closer than 6 weeks to race day.
- Focus on eyes up during quick‑feet drills to maintain form.
- Use the Pacing app to convert the suggested reps/distances into your own target paces.
Closing Note
Give these plyometric drills a try this week—adjust the reps and distances to match your current fitness, and watch your cadence and power climb. Customize the workout in the Pacing app and keep moving forward! 🚀
References
- How to Run Faster: Plyometrics - YouTube (YouTube Video)
Workout - Explosive Power Plyo Drills
- 12min @ 8'30''/mi
- 5min @ 0'00''/km
- 3 lots of:
- 10s @ 0'00''/km
- 20s @ 0'00''/km
- 10m @ 0'00''/km
- 10m @ 0'00''/km
- 30m @ 0'00''/km
- 1min 15s rest
- 10min @ 9'00''/mi
- 5min @ 0'00''/km
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