Plyometrics for Runners

When I first switched from strength training to look better to strength training for sport, I had no idea what plyometrics were or why they were important.

After studying for my Certified Strength and Conditioning Specialist certification for almost two years, I learned that plyometrics are a must for almost every sport.

Including running.

All the training programs I write for myself and my clients include plyometrics.

Here’s why.

Most runners focus on logging miles—but if you want to run faster, stronger, and with less risk of injury, you want a training program that includes plyometrics.

Plyometric training—think explosive jumps, bounds, and hops—teaches muscles to generate more muscle power in less time.

This isn’t only a requirement for elite athletes but any athlete looking to improve their performance.

If you want to improve your running economy, shave time off your PRs, or stay stronger throughout your races, incorporating plyometrics into your training could be a game-changer. Let’s break down exactly why—and how—you should add them to your routine.

What are Plyometrics?

Plyometrics, often called “jump training,” are high-intensity, explosive exercises designed to improve power, speed, and coordination. 

These movements involve what is known as the stretch-shortening cycle. 

This is a rapid stretch (eccentric phase) followed by an explosive muscle contraction (concentric phase)—think of a loaded spring releasing energy. 

Classic examples include box jumps, bounding, and depth jumps.

Plyometric movements help develop rate of force development (RFD)—how quickly you can generate power. This translates to a stronger push-off, better stride efficiency, and improved running economy. 

Not to mention, plyometrics strengthen muscles and tendons, reducing injury risk.

A solid plyometric routine is a great way to make improvements in your run game.

Here are even more reasons to give plyometric drills a try.

Benefits of Plyometrics

1. Increased Power and Explosiveness

Plyometrics train your muscles to generate force quickly, improving your rate of force development (RFD). This leads to stronger, more explosive movements, which help runners push off the ground more powerfully with each stride.

2. Improved Running Economy

Plyometric exercises help develop stiffness in the tendons, allowing for more force transfer from muscles. This leads to a better running economy, meaning you can run faster and farther with less effort by improving your body’s ability to store and release energy.

3. Injury Prevention

By strengthening the muscles, tendons, and ligaments, plyometrics helps improve connective tissue resilience. Its explosive nature also trains the body to absorb shock, which can help reduce the risk of overuse injuries.

4. Enhanced Agility and Coordination

Plyometric exercises like bounds, jumps, and hops improve neuromuscular coordination by teaching the body to move quickly and respond to changes in direction or terrain.

5. Strengthens Fast-Twitch Muscle Fibers

Plyometrics train fast-twitch muscle fibers responsible for quick, powerful movements. Strengthening these fibers helps with explosive running efforts, such as sprinting or hill climbing, and contributes to overall strength.

6. Better Landing Mechanics

The quick, controlled landings in plyometric training (like depth jumps) teach your body to land softly with minimal impact, improving your landing mechanics. 

7. Increased Vertical and Horizontal Leap

For athletes involved in track and field, plyometrics can enhance jumping ability (vertical and horizontal).

By incorporating plyometrics into a training routine, runners become more powerful and improve their efficiency, resilience, and overall athletic performance.

What are Some Examples of Plyometrics?

Bounds

Bounds are an exaggerated running movement where each stride involves a powerful push-off, a long, high leap, and a controlled landing. They focus on generating explosive power and covering as much distance as possible with each step. Unlike regular running, bounds emphasize height and distance per stride, requiring strong knee drive, hip extension, and balance.

How to Do Bounds

• Begin standing tall with your feet hip-width apart. Keep your core engaged and arms bent at a 90-degree angle, ready to drive with each movement. 
• Start with a light jog. Gradually push off with one leg, driving the opposite knee up as high as possible. The goal is to maximize distance, height, and power with each bound.
• Land on the opposite foot, aiming for a soft, controlled landing with your knee slightly bent. As soon as you land, immediately explode into the next bound using the opposite leg.
• Focus on smooth, powerful transitions between each bound. Keep your arms engaged, mimicking the running motion to increase efficiency.

Jump Squats

Jump squats are an explosive lower-body exercise that improves power. By rapidly engaging the stretch-shortening cycle (the quick transition from eccentric to concentric movement), jump squats train the muscles to generate maximum force in minimal time.

How to Do Jump Squats

• Stand with feet shoulder-width apart, chest up, and core engaged. You can do jump squats with your body weight or hold a kettlebell or dumbbell.
• Lower into a squat by bending your knees and pushing your hips back, keeping weight in your heels.
• Push through your feet and jump as high as possible, extending your hips, knees, and ankles.
• Land lightly on the balls of your feet, immediately lowering into the next rep.

Bulgarian Split Squat Jumps

Bulgarian split squats with an added jump are among the best ways to develop lower body strength and power. This exercise strengthens the quads, glutes, hamstrings, and calves. Isolating each leg can help correct muscle imbalances that can lead to injury.

How to Do Bulgarian Split Squat Jumps

• Stand a few feet in front of a bench or elevated surface. Place one foot behind you on the bench, keeping the other foot flat on the ground in front.
• Drop your hips into a lunge position, ensuring your front knee stays aligned with your ankle (90-degree angle) and your back knee hovers just above the ground.
• Push through the heel of your front foot and explosively jump upward.
• Land softly into the lunge position, ensuring your knees are controlled and your core is engaged. Repeat the jump for the desired reps, then switch legs.

Jumping Rope

Jumping rope is a simple yet effective form of plyometrics because it involves rapid, repeated ground contact with minimal ground time. Each jump requires a quick stretch-shortening cycle in the calves, Achilles tendon, and lower leg muscles, improving reactive strength, coordination, and foot turnover speed.

For runners, jumping rope enhances stiffness in the tendons, strengthens the lower legs to reduce injury risk, and reinforces efficient running mechanics by promoting a light, springy stride.

How to Jump Rope Properly

• Hold the rope handles lightly at hip height with elbows close to your body. Stand tall with feet hip-width apart.
• Rotate the rope using your wrists, not your arms. Keep movements small and controlled.
• Push off lightly from the balls of your feet, keeping your jumps low (about 1–2 inches off the ground). Land softly to minimize impact.
• Maintain a steady rhythm, breathing naturally. Start slow and build speed as you improve.

Box Drills

Box drills are a good form of plyometrics because they train explosive power, speed, and reactive strength. By emphasizing quick ground contact, controlled landings, and maximal force production, box drills help runners develop a more powerful stride, improve running economy, and enhance lower-body resilience.

1. Box Jumps

• Stand in front of a sturdy box (12–24 inches high). 
• Drop into a quarter squat, swing your arms, and explode onto the box, landing softly with bent knees. 
• Step down and repeat.

2. Depth Jumps

• Step off a box (12–18 inches high), land softly. 
• Immediately explode into a vertical jump. 
• Land lightly and reset.

3. Lateral Box Jumps

• Stand next to a box. 
• Jump laterally onto it, landing softly with both feet. 
• Step down and repeat on the other side.

How to Incorporate Plyometrics Into Your Resistance Training

Runners should incorporate plyometrics strategically into their strength training program to maximize power without overloading the body.  The amount of plyometric sessions you include will depend on your training level.

Here’s how to do it effectively:

1. Frequency & Timing

• 1–2 times per week is sufficient for most runners.
• Perform plyometrics after a warm-up and before heavy strength work to maximize explosiveness while minimizing fatigue.
• If combined with a running workout, do plyometrics like bounds or jumping rope as part of a warm-up.

2. Exercise Selection & Progression

• Beginner: Jump rope, squat jumps, low box jumps
• Intermediate: Bounding, box jumps, lateral hops
• Advanced: Depth jumps, hurdle hops, single-leg bounding

3. Sets, Reps & Rest

• 3–5 sets of 3–6 reps per exercise to focus on quality over quantity.
• Full recovery (60–90 seconds) between sets to maintain power output.

4. Integration with Strength Work

• Pair plyometrics with compound lifts, in contrast, training (e.g., squats + box jumps) for maximum power development.
• Avoid excessive volume—quality and intensity matter more than reps.

Example Workouts

Here are three plyometric workouts for runners to get you started.

1. Beginner Plyometric Workout (Foundation & Coordination)

• Jump Rope: 3 x 30 seconds (light, quick bounces)
• Squat Jumps: 3 x 3 reps (explode up, land softly)
• Ice Skaters: 3 x 5 reps per side (slow, intentional lateral hops)

2. Intermediate Plyometric Workout (Power & Efficiency)

• Box Jumps: 4 x 4 reps (focus on max height & controlled landings)
• Bounding: 3 x 15 meters (exaggerate stride length & power)
• Single-Leg Hops (Forward): 3 x 5 reps per leg (balance + force production)

3. Advanced Plyometric Workout (Explosiveness & Elasticity)

• Depth Jump: 4 x 2 reps (step off a box, explode up immediately)
• Hurdle Bounds: 3 x 5 reps (springy, minimal ground contact time)
• Single-Leg Box Jumps: 3 x 3 reps per leg (focus on stability & power)

Plyometrics for Runners Conclusion

You don’t have to be an advanced runner to train with plyometrics. Start slowly, focus on quality, and include enough rest between sets and drills. This is the best way to start improving your running performance.

Until next time!

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P.S. If you’re interested in strength and conditioning programming for your sport, I offer custom programs tailored to your goals. Check out my coaching page for details!

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