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 quick breakdown of Seth James DeMoor’s “How to Run Faster: Plyometrics” — the video is definitely worth watching if you want the full context. We’ve pulled out the key takeaways so you can get right to the workout.
Key Points
- Start with ankle and foot strength work before diving into jumping drills—jumping too soon is a common injury risk. Plan to incorporate plyometrics 6 weeks at minimum (2 months is ideal) before a race so your legs have time to build elasticity and power.
- These exercises boost push-off power, cadence, and ground-contact time, helping you run both faster and more efficiently.
- The routine features four main exercises you can progress over time as you build strength—all of them work well in an open field or on a slope.
- Stay locked in on short, snappy ground contact and a quick turnover rate (shoot for 185–190 steps per minute if you’re training for longer distances).
Workout Example
| Exercise | Sets | Reps / Time | Distance | Progression | Notes |
|---|---|---|---|---|---|
| Hurdle Jumps (jump in place) | 3 | 5 jumps | — | Progress to 3 × 10–12 reps as comfort builds | Maintain high knees, keep your torso upright, avoid dropping into a squat. |
| Quick Feet (fast foot taps on ground) | 3 | 20 sec | — | Move up to 30 sec, then 45 sec with practice | Look straight ahead, dial in rapid foot turnover. |
| Mr. Robot (slow, controlled running stride) | 3 | 10 m | – | Build toward 20–25 m; slower pacing is better | Emphasize full lift-off and toe-off, keep your muscles tight like a stretched rubber band. |
| Bounding (explosive stride) | 3 | 10 m | 10 m (build to 20–25 m) | Perform on flat terrain or a shallow slope. | |
| Hill Bounding (explosive uphill) | 3–4 | 30–50 m hill | 3 × 30–50 m | Choose a mild incline; do on flat ground if a hill isn’t available. |
Practical Tips
- Run 3 miles at an easy ~8 min/mi pace to warm up before you start the plyometric drills.
- Don’t attempt plyometrics within 6 weeks of race day.
- During quick-feet work, keep your gaze forward to hold proper form.
- Use the Pacing app to translate the suggested distances and reps to your goal paces.
Closing Note
Give these drills a shot this week, scaling the reps and distances based on where you’re at right now. Your cadence and explosive power should both improve noticeably. Load the workout into the Pacing app, dial in your target paces, and keep training strong.
References
- How to Run Faster: Plyometrics - YouTube (YouTube Video)