Best dynamic plyometric drills for runners
For some years now, the use of dynamic plyometric drills has been accepted as the new norm as part of a runners warm up…but only after a slow jog warm up. They are an excellent way to improve power, agility, and efficiency in runners. Here are some of the best drills, focusing on explosive movements, proper form, and sport-specific benefits. While there are many other, these are the simplest and easiest to start with.
Bounding: An exaggerated running motion, emphasising stride length and height. This improves explosive power, stride efficiency, and overall leg strength.
Push off forcefully with one leg, propelling yourself forward.
Land on the opposite leg and immediately push off again.
Keep the arms swinging naturally, aligned with the movement.
Single-Leg Hops: Hopping forward on one leg at a time. This improves unilateral strength, balance, and coordination.
Stand on one leg and hop forward, maintaining control.
Use your arms to help with momentum.
Land softly and keep your knee slightly bent.
Lateral Bounds (Skater Jumps): Jumping laterally from one foot to the other. Builds lateral stability and mimics the side-to-side balance needed for trail running.
Jump laterally from one leg to the other, landing softly.
Swing the opposite arm for balance.
Keep the movement explosive yet controlled.
Power Skipping: Exaggerated skipping motion with maximum height and drive. Increases vertical force production and improves running economy.
Drive one knee up explosively while pushing off the opposite foot.
Swing arms upward in rhythm with the skipping motion.
Land softly and repeat.
Frog Jumps: Broad jumps forward in a squat position. Improves lower-body power and mimics the explosive push-off phase in running.
Start in a squat position with feet shoulder-width apart.
Explode forward, landing softly.
Reset and repeat.
Plyometric Lunges: Jump-switch lunges. Enhances explosive leg power and dynamic balance.
Begin in a lunge position.
Jump up and switch legs mid-air, landing in a lunge on the opposite side.
Focus on smooth, explosive transitions.
High-Knee Drills with Explosive Transitions: Rapid high-knee movements, transitioning to a short sprint or jump. Boosts speed, coordination, and power.
Perform high-knee drills for 10–20 seconds.
Transition into a short sprint or vertical jump immediately after.
Advice to bear in mind.
Always do a warm-up before plyometric exercises to prepare the muscles and prevent injuries.
Focus on Form: Prioritise landing softly with bent knees to reduce joint stress.
Progress Gradually: Start with lower-intensity drills and progress as your strength and coordination improve.
Rest Between Sets: Allow sufficient rest between sets to maintain explosive effort and prevent fatigue-related injuries.
These drills don’t have to be carried out just as part of your warmup…incorporating these drills 2–3 times per week will help to improve your running performance and overall athleticism.
It may help to search for videos on line for each of the above.