Plyometric Exercises for Speed

Speed training programs can be supplemented with plyometrics. These exercises focus on speed and the shortening of the stretch cycle. Sprinting is a key part of any speed training program.

This article will provide five plyometric exercises to supplement your speed training. These exercises are focused on speed, first-step speed and horizontal force production. They also focus on stride length, stride frequency, and developing quick feet.

First Step Speed (Towel Sprints).

A partner and a towel are required. You will need a 5-yard course. Put the towel around your waist. Have your partner hold both ends. You should feel relaxed and calm with the towel.

You will sprint the 5-yards with your partner supporting you. Keep your height up. Because of resistance, most people lean forward. This is a bad idea. It teaches bad sprinting habits.

This exercise should be done 3-5 times. Between each rep, rest for 1-2 minutes.

Horizontal Force Production (Standing Long Jump).

This exercise is simple and effective for increasing your ability to both exert horizontal force against the ground and absorb it.

Your feet should be in line with the ground. Begin to squat in a quarter and allow your arms to swing back.

You can continue the quarter squat without pausing. Now, move your whole body forward and swing your arms in front. Land on both your feet.

Jump next to a tape measure to make the drill more efficient. This will provide you with a baseline and a goal. My athletes start with a 6-foot marker. We move up to 6 1/2 feet once they are able to hit it.

You should do this exercise in a full-throttle manner. Keep this in mind. Perform 5-10 repetitions each time. Allow yourself about one minute between each rep.

Stride Length (Bounds)

Bounds refer to an exaggerated sprinting motion. You can do them for distance or height. For distance, you can increase your stride length. Keep in mind that the farther you go, the more strides you take (to a point).

A 20-yard course should be set up. Drive your left knee up, keeping your foot flat. Your right arm should be raised. Pay attention to the distance between your strides. Place your left foot on the ground, and then drive your right knee upwards (keeping your foot flat). It will be your landing spot. Continue on the course until you have completed it. Use your arms.

Keep track of the number of strides you took to complete the course. Next time, you might be able to complete the course in one stride.

Bounds should be done for between 20 and 100 yards. Start with 20 yards and work your way up. Athletes usually do three to five sets, with a maximum of two minutes between each set. These should be done at the end of your warm-up before you start the sprinting portion of your workout.

Stride Frequency (Scissor Jumps).

Start the exercise by extending your left leg forward and keeping your hips, knees and ankles at a 90-degree angle. Your right leg should extend behind you but not touch the ground. Your upper body should be elevated.

Jump up from this position. Once you are in the air, switch your legs so that your right leg is forward and your left side is behind. After landing, immediately reverse your direction and jump again, switching your legs. You can repeat this as many times as you like. This drill requires very fast jumps, so don’t stop!

Scissor jumps can be done in sets of 10 to 20 repetitions. Do 3 to 5 sets and rest for up to 2 minutes between each set. After completing your sprints, do this exercise at the end of your workout.

Quick Feet (Jump Rope).

Jumping rope is one of the best exercises to develop quick feet and overall athleticism. Hold the rope at your waist. Lift your feet off the ground and reach for your toes. Jump over the rope using your ankles. Your wrists will rotate the rope. The movement should be smooth and effortless. You are making it too difficult if you need to jump very high.

The purpose of jumping rope is to get time. Start slowly, aiming to jump for 30 seconds per set. Gradually increase your speed. You should be able to jump rope for two minutes. This includes four sets of 30 seconds each.

Speed training can be divided into two types for most athletes: Acceleration (i.e., short distances) or Maximum Velocity (longer distances). Acceleration days are the best for Scissor Jumps. Standing Long Jumps, Towel Sprints, and Standing Long Jumps. Jumping rope or bounds is best done at maximum velocity.