Picture yourself on the starting line of a race. You’re in the blocks. You pull back to create eccentric motion in the lower leg before firing forward to victory. Now imagine yourself being able to shoot off even further. Want to know how? With plyometric training, which is beneficial for all track & field athletes, regardless of event.
Those instinctive motions you go through before a race directly reflect plyometric training. Plyometric exercises develop a muscle’s stretch shortening cycle—when the muscle actively relaxes before a more forceful contraction. During the active relaxation phase, energy is stored and then shot off—like snapping a rubber band—to forcefully contract the muscle and tendon group. The following workout, which I designed, will improve your overall race times. (See also Building a Safe Plyometric Progression.)
Before you begin, review these guidelines:
Give yourself plenty of rest to recover between reps.
Each exercise should be done at full speed. This workout should take 45 minutes, including the warm-up.
To effectively train plyometrically, limit the amount of time you are on the ground. Try to land and re-jump as quickly as possible.
Think explosive. These exercises are high impact, so they should not be done for endurance training.
Limit your ground strikes to no more than 200 in the beginning. Eventually, you can work your way up to 500 touches in a workout.
The heavier you are, the harder it will be to recover. If you weigh 200 pounds or more, give yourself at least 3 days to recover before your next plyometric training session.
Runner’s Plyometric Workout
Start with a dynamic warm-up. (Check out how to warm up like the pros.)
Sets/Reps: 3x10 (cumulative foot touches: 30)
Jump up and down bending only at the ankles
Keep your knees and hips in with the rest of your body
Sets/Reps: 2x10 (cumulative foot touches: 50)
Jump up and down, bringing your knees towards your chest at the top of the jump
Sets/Reps: 2x20 (cumulative foot touches: 90)
Start running, but leap into the air, extend your knees and reach for as long as your stride allows
Sets/Reps: 2x10 (cumulative foot touches: 130)
Start in a lunge position
Explode up and switch your legs
Land in a soft position with your knees flexed and out
Sets/Reps: 2x20 (cumulative foot touches: 150)
Stand on 12- to 16-inch box
Step off the box and touch ground with both feet together
Make sure your knees don't cave in and that you have proper alignment in your knees and hips
Jump back up onto another box and land in a flexed knee position or a half squat
Kneeling to Standing Explosive Jump
Sets/Reps: 3x10 (cumulative foot touches: 180)
Kneel on a pad or on the floor.
Drop the hips lower and explode upwards
Flex the knees and the hips and land on your feet in a half-squat position.
Kneeling to Standing Explosive Jump to Sprint
Sets/Reps: 2x10 (cumulative foot touches: 200)
Repeat previous exercise but when you land, immediately sprint forward ten yards
Originally posted on Stack.com. STACK is a multimedia company that provides credible and reliable information, tools and services to help active sports participants get better at the games they play and the lives they lead
To keep up with all things AAU Track and Field LIKE us on Facebook: www.facebook.com/realaau and FOLLOW us on Twitter @AAUTrackNField!
What Is Pickleball?
AAU Pickleball Serves First-Ever Event in Florida
The AAU Englewood Chill Blast Pickleball Tournament made history this weekend as the first-ever pickleball event hosted for AAU members. (What the heck is pickleball?!) More than 180 athletes from 11 states and Canada – ranging from age 19 to 75 – competed on Florida’s west coast as part of the Florida Pickleball League.
Best Bats to Use at AAU Baseball Nationals in 2018
Ask an Expert: AAU Alum Lauryn Williams (Part 2)
Remember When... Dwyane Wade Visited ESPN Wide World of Sports Complex
Back in 2010, before Wade and his buddy LeBron James joined forces in South Beach for the Heat, Wade joined Mickey Mouse and played a special 3-on-3 basketball game with athletes in town for the 16U AAU Girls Basketball National Championships at ESPN Wide World of Sports Complex at Walt Disney World Resort.
18 AAU Events You Don't Want to Miss in 2018
Summertime is right around the corner and, with that, comes the bulk of AAU national championship season. The AAU is constantly adding new events and new competition opportunities for youth athletes and, in recent years, a larger focus has been placed on developing the whole event – not just organizing a tournament. Complete with social responsibility initiatives and unique family vacation opportunities, take a look at the 18 AAU events you are not going to want to miss in 2018.
Workout of the Month: Kneeling Exercises
Walk into a gym and you’ll notice a lot of the same thing: athletes standing, sitting, or lying on their backs while they are getting their bodies ready for 2018 AAU competition. Even though these get the job done, there is another position that can help strengthen your body and balance, giving you an edge on your competition: Kneeling.
Ask an Expert: AAU Alum Lauryn Williams (Part 3)
Jax Magic Tip-Off Classic
Texas Volleyball Tour's Junior Beach Series 2018
Missouri AAU State Tournament
2018 Arizona AAU Taekwondo State Qualifier Champio
2018 Girls Kutztown Winter Classic
Cap City Ballerz Super Regional Tournament
York County Blue Ribbon Brawl
2018 Dick Wilson FC & Novice Meet
SOVC February 24th 15-18U Tournament