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Plyometric Program For Sprint Speed

plyometrics progression jumping running online coaching




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           



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