Plyometric Routine for Runners

Published on 08/5/2014

Running a mile typically consists of 1500 foot contacts, 750 per foot. This program integrates 495 foot contacts per leg, which would be equivalent to two thirds of the foot contacts during a mile run. This program is designed to strengthen the surrounding muscles and connective tissue of the ankle to better prepare your body for distance running. Upon successful completion of this routine, a runner is then prepared to begin a structured run training program. It is always recommended to seek advice from a medical professional before starting any plyometric, strength training, or cardiovascular routine.

Exercise

  Sets

          Repetitions

Total # of Foot Contacts

Ankle Hop

     3 

             10 - 30

                 90

Ankle Hop Front/Back

     3

             10 - 30

                 90

Ankle Hop Side/Side

     3

             10 - 30

                 90

Broad Hop

     3

              5 - 10

                 30

Single Leg Hop

     3

     10 - 20 (Each Leg)

        60 (Each Leg)

Single Leg Front/Back

     3

     10 - 20 (Each Leg)

        60 (Each Leg)

Single Leg Side/Side

     3

     10 - 20 (Each Leg)

        60 (Each Leg)

Single Leg Broad Hop

     3

          5 (Each Leg)

        15 (Each Leg)



General Guidelines:

•Rest 1:30 between sets

•Rest 3:00 between exercises

•Stretch Gastrocnemius, Soleus, Quadriceps, and Hamstrings between exercises

• If you experience pain or are unable to complete an exercise, stop, stretch, and apply ice to the involved area. If you are pain free the next day, attempt to re-start the routine.


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