Explosive Power Plyo Drills
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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Intro
Here’s a breakdown of Seth James DeMoor’s How to Run Faster: Plyometrics. The video is worth watching for full context. The key takeaways are pulled out below so you can get to the workout.
Key points
- Build ankle and foot strength before jumping drills. Jumping too soon is a common injury risk. Plan for plyometrics at least 6 weeks (ideally 2 months) before a race so the legs build elasticity and power.
- These exercises improve push-off power, cadence, and ground-contact time, helping you run both faster and more efficiently.
- The routine has four main exercises you can progress over time. All work in an open field or on a slope.
- Focus on short, snappy ground contact and a quick turnover (185–190 steps per minute for longer distances).
Workout example
| Exercise | Sets | Reps/time | Distance | Progression | Notes |
|---|---|---|---|---|---|
| Hurdle jumps (jump in place) | 3 | 5 jumps | – | Progress to 3 x 10–12 reps as comfort builds | Maintain high knees, torso upright, no squat-drop. |
| Quick feet (fast foot taps) | 3 | 20 sec | – | Build to 30, then 45 sec | Look forward, focus on rapid turnover. |
| Mr. Robot (slow controlled stride) | 3 | 10 m | – | Build to 20–25 m | Emphasize full lift-off and toe-off; keep muscles tight. |
| Bounding (explosive stride) | 3 | 10 m | 10 m (build to 20–25 m) | Flat terrain or a shallow slope. | |
| Hill bounding (explosive uphill) | 3–4 | 30–50 m hill | 3 x 30–50 m | Mild incline, or flat ground if no hill. |
Practical tips
- Warm up with 3 miles at an easy ~8 min/mi pace before plyos.
- Don’t do plyometrics within 6 weeks of race day.
- On quick feet, keep your gaze forward to hold form.
- The Pacing app translates the distances and reps to your goal paces.
Closing note
Try these drills this week, scaling reps and distances to your level. Cadence and explosive power should improve.
References
- How to Run Faster: Plyometrics - YouTube (YouTube Video)