Plyometric Exercises For Speed Development

/ / Speed Training

When choosing plyometric exercises to supplement your sprint training, the best exercises are the ones that’s specific and similar to the nature of sprinting. You want to mimic the posture, position, and ground contact time as close to when you’re sprinting.

That means that these plyometric exercises require you to have a tall upright posture, work on driving the knees up, and quickly popping off the ground after landing. It should mainly focus on the stretch-shortening cycle.

Here are 4 plyometric exercises to boost your SPEED:

QUICK STEP-OFF

How to Perform:

  • Find a short box or platform to step on
  • Have one leg hanging
  • Step off and quickly bounce back up
  • Repeat for x-amount of reps

DUMBBELL SCISSOR JUMP

How to Perform:

  • Grab a pair of light dumbbells
  • Position your leg into a split stance
  • Jump and drive your back knee up
  • Then quickly position it back to a split stance

SINGLE LEG SPEED BOX JUMP

How to Perform:

  • Find a short box
  • Position in a single leg stance
  • Jump as fast as you can on the box and back down

DEPTH SINGLE LEG TUCK JUMP

How to Perform:

  • Find an appropriate height box to stand on
  • Jump down with one leg and quickly bounce back with the same leg
  • Drive the knee up as high as you can and repeat

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