This post is geared towards explaining the rational for sprinting, jumping, hopping and bounding to improve running performance. Plyometric activities should feature in your running programme as they maximise rate of force development at the most specific contraction times for running. They represent the final step in the transfer of muscular force into specific running improvements.
Running is a plyometric activity with thousands of foot contacts so the volume and complexity of plyos should be kept very low. Distance runners don’t need to be concerned with large eccentric contractions (unlike team sport athletes) so I have never used high depth jumps nor depth drops. “Pop off the ground” “imagine the floor is hot” these cues emphasis short ground contact times.
Variety is key for plyometrics as each type of activity has unique characteristics that others don’t. Hoping activities that go from the same side take off to the same side land are great for runners because they also teach a very fast heel recovery which is important running technique - whereas bounds have a much longer ground contact time enabling a larger amount of force and power to be produced. Variety is key.
For videos of exercises see here: https://www.instagram.com/p/CEEBgFUgwRQ/
