Plyometric training is beneficial for anyone who wants to run faster. Plyometric exercises are dynamic and increase muscular strength. They are also high-intensity exercises and not for beginning runners. Without a solid fitness base, you will increase your risk of developing injuries from overuse.
Box Jumps
Stand approximately one arm's length away from a sturdy box or bench. Swing both arms back, bending the knees and hips. Jump up and forward, landing lightly on the box. Step down and repeat.
Double-Leg Tuck Jump
Start in a standing position. Bend your knees and lower yourself toward the ground. Use your arms and legs to push yourself straight up, trying to jump as high as possible. Land and repeat.
Split Squat Jump
Begin in a squat position, your fingers interlaced behind head. Jump up, and while you are in the air, separate your legs so that one lands in front of you and one lands behind you. Lower your body as you land so that you are in a lunge position. Repeat, switching legs in the air.
Overtraining
The intensity of plyometric training and running combined may lead to overtraining. Signs of overtraining include excessive fatigue, trouble sleeping, loss of appetite, depression and irritation, along with a lack of enthusiasm for training. If you experience symptoms of overtraining, scale back your workouts until you begin to feel better and symptoms subside.
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