Plyometric Program For Sprint Speed

written by runnergirl training

There are a variety of lower body plyometric exercises and they work best in a efficient progression. Using random plyometric exercises haphazardly can result in being undertrained and causing an injury. See more below!

General guidelines for implementing plyometrics are to go from more stable to less stable. For example, begin with double leg jumps and progress to single leg jumps. Another example is to perform the exercises on the ground/floor and progress to a step/box.

The following is an 8-week progression of lower body plyometric exercises.

Week 1 - 4: 3 sets, 10 reps/steps

Week 1

Two legs tuck jumps 

Two legs hops    

Week 2

Two legs tuck jumps          

Double leg hops          

Week 3

Alternate leg bounding     

Two legs tuck jumps           

Week 4

Alternate leg bounding    

Single leg tuck jumps        

Week 5 - 8: 2 sets, 8 reps/steps

Week 5

Single leg hops                  

Single leg lateral hops         

Two legs box jump               

Week 6

Single leg bounding             

Single leg tuck jumps           

Single leg box jump           

Week 7

Single leg hops                                            

Alternate leg bounding uphill/incline             

Two legs box depth jump                               

Week 8

Single leg bounding                                  

Single leg box jump                                      

Alternate leg bounding uphill/incline