Plyometric Training For Sprinters | ATHLETE.X
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- Опубликовано: 23 июл 2024
- Programs: sprintingworkouts.com
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Plyometrics are broken down in this video into 5 main categories: hops, jumps, depth jumps, bounds, and ATHLETE.X jumps. By incorporating these plyometric exercises into your training program, you can increase your speed, power output, and elasticity.
Learn about plyometric training, particularly as it applies to plyos for sprinters.
#speedtraining #plyometrics 
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Hahaha, this yt channel is literally a sprinter's goldmine. Keep it up.
Thats the goal! haha. Looking to expand into other sports as well, though sprinting will always be the main focus.
Bald is also the reason for less wind resistance bro lol
2:15
In-Place Hops
Single Leg Sideways Hops
Stiff Ankle Hops
Forward hops (each or LLRR)
3:58
Box jumps
DB box jumps
Single leg box jumps
Vertical Jumps
Horizontal box jumps
5:34
Depth jump
7:28
Leg bounds (many variations)
11:57
Acceleration
Split squat box jump
box strike
split leg a cycle
a box strike jump
hop 1 leg, 2 leg, in place
bounds
box jumps
split lunge jump
depth jump
Cejay where to get the speed bands u know
As a 2:35:00 marathoner and 33:00 min 10K runner in my 30's to mid 40's, I found these exercises to be very valuable as i began to lose my speed and endurance when i reached my 65-70 year age level. Doing these bounding drills will keep your leg spring vitality intact and add years to running enjoyably. I have completed in every Hood to Coast run which started in 1982 and I am still going to run HTC #39 in 2020. The overview was very complete and also adds a bit of caution so you don't incur an injury. Thank-you for an excellent presentation!
Bro 33 min 10k is good asf, ur telling me U kept at least a 5:00/mile pace for 30 mins?
You're the man bro. Thank you for your tutorials man. This has helped me with my rugby leauge training etc.
This is the best video I have seen on plyometrics. Professional, thorough, and with specifications. Very well explained and well-illustrated. I like the emphasis on progression.
You're very knowledgeable and share it very clearly! Great content!
So much value in one single video. I just realized I've been doing the wrong exercises for my current level (beginner). My knees are super thankful. Thank you!
Top class video bro, this is really useful information!
Thank you very much!
I was really missing out before discovering your channel! Thanks for the information on each exercise 👍🏼
First plyos-for-sprinters video I've seen with good foot placement on landings - flat-foot. Many demos are super toe-y and dig into the track.
Fantastic advice. Thankyou so much.
excelent content ! thank you for what you're doing !
What a great video. Such a wealth of information. Thanks!
Honestly, thank you so much for this video! It was very helpful
I like that one spécialy when you show the exercices. Good présentation!
Thank you for the comment! I will continue to include video clips to make sure the content makes sense and is entertaining.
Scientifically well explained..Very interesting. Really enjoyed the video. Thank you very much.
Excellent...my throwers will be using some of these exercises this season!
great video. excellent info, thanks
Really good material and presented well too!
Thanks. This is indeed a good video with great content. I need to look at it again.
This is a great video.. Very informative..
Great exercises and explanations thereof!!! Super knowledgeable 👌
Glad you liked it!
amazing video straight to the point very in-depth and super beneficial. These videos are extremely beneficial just amazing work dude. keep it up man
Thanks for the kinds words and for watching. Glad it was useful!
Awesome content! Thanks.
Best channel for a sprinter 😍😍
Just what i needed! 🙌🏼
Glad you enjoyed!
Thank you very much.
This video is helpful
This is excellent contents thank you
one of my favorite youtubers 👍👍
This is fantastic quality and very informative. Shocks me channels of this quality have so few subscribers. Thanks for the great video!
Good stuff, man
Very enlightening information
Thank you
You are realy nice helping good person and also a lot of thanks
,
I am a Taiwanese. I can't get too much information from your videos because I am not good at English but I can still learn something from some dynamic information. Thank you very much.
Hey is your English good know?
This was very informative. I'll definitely be utilizing forward hops, alternating bounds, and strike jumps in my sprinting routine. Thanks so much for the thorough and understandable breakdown.
Updates?
@@EzhikBomj An increase in reaction times and power delivery. I'm currently in a brief resting period, however, those have been my observations since implementing these additions some time ago.
@@thejoshuathomasgreat keep it up thanks for the response 🙌
Thanks once again bro. 🙏🏾
You got it bro! Thanks for scoping the video.
Pure gold
amazing video bro
Ur videos impressed me n forced me to sucsribe, keep going
first view, instant sub and bell, splendid explanation I learnt stuff , thank you Sir
Very good!
Thank you sir
THANKS Man
great bro.... really helpfull...
What about reps and sets ? And recovery time
Nice video though❤👍
Sooo goood!!!
Awesome video once again!very informative. I was just wondering how much general volume you should do whit a plyometric exercise( like how many jumps in total. ) I know that sets and reps depends on the exercise and how intense it is, but is there a general guideline?
Great video and lots details and background info.
I guess that American football athletes would greatly benefit from this.
When should this kind of training be applied?
🤯 Why didn't this channel (and RUclips) exist 20 years ago when I was in highschool?!
My brain is now as swole as I hope my legs will be
EXCELLLLLLEEENT!
great content. maybe make a video on a full training plan for beginners, intermediate, advanced people that want to improve their sprinting/speed/max power. Thanks :)
I'd also love that
Very informative
Thank u very much Sir👍
Wow. Thanks
Thanks for watching, Jean.
Good content
good knowledge
The hops are good for ankle stability as well
That double box jump off the single leg.. sick
Good video
Hello you're really interresting, good job ! Just about the OTG : his goal is not to limit the force of your muscle. He does a inhibition when you do a little force, so to control the movement. Its role is to modulate movement via inhibition on the motor units. (Pierrot-Deseilligny and Burke, 2005) It's what I understand, but I don't know studies about OTG and pliometric movement (where you have a lot of force and speed), if you have, I'm really interest ! Thank you =)
Awesome...
This video is fantastic! Where would skips fall? In what category? By skips I mean A and B skips etc.
Im back to playing League soccer and this will increase my game for sure thanks for introducing I feel as if I will have an advantage lol
Update?
I've been looking plyometric videos for hours and this is the last one because this helped me the most. Thanks for this really good video
Hi, this is Neil, Nan's husband. I'm looking to get back into TKD, and train for my 3rd dan. At 63 I've trained since I was 15, ex PTI, rugby, american football, aikido, judo, tang soo do, soccer, volleyball, mtb racer, triathlete etc, etc. 2008 I got a BAD injury, dynamic hip screw fitted, with groin complications etc. Be very interested in talking, if possible for some rehab/basic strength work, though I do do lots already! Thank you. Regards, Neil. Great video by the way.
Good work and very helpful information
I just would add a little thing:
For a beginner things can spiral out of control quickly and I get lost easily in the details .
I would like to see you do a more beginner oriented video to explain the basics
Thanks a lot
Great
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fantastic!!! How often should u do plyometrics if ur advanced sprinter? 5 times a week, 3 times a week?
Hey athlete.x can you give us some simple progressions for the more advanced plyos that you're doing. I'm no Usain bolt but I've been doing a lot of the intermediate exercises you've detailed in the video. (Depth jumps etc.) Thanks, would really help out
Start adding in dumbells and doing them and do them on single leg so sl depth drops sl bounds sl box jumps and making it harder
What do you think about single leg jump from sitting on a box without using stretch reflex? Is it good for accleration or you prefer split leg box jump?
Hey man you should really make a podcast!
10:48 woah yes. I've come up with same thing because my first step during the start feels weak.
Hi Cody, I have a question regarding frequency of plyometrics training and weight training.I have started the pre-season and would like to know the amount/ratio of training power and plyometrics for 100m runners. As a back ground I train in Malta where athletics is still considered an amateur sport and only 2-3 people train professionally. This implies that my group trains once per day 6x per week app 2 hours each time. In one of your Q+A you said that you should train in the gym at a ratio of 1:1 to running sessions for 100m sprinters. We usually have running sessions 4x/week and gym sessions 2x/week. Can I increase the gym sessions to 4x/week by doing a session in the morning or would that be over-training? With regards to plyos what is the ratio you consider optimal from your experience? Thank you so much and awaiting your upcoming video as they are always a mine gold of information.
what a facsinating study
Awsome
Wish i knew where to get those bands in ur previous video
Great ❤️🙏🏻🙏🏻🙏🏻🙏🏻
Great video. I'm a 68 year-old former high school sprinter (with mild lower-back issue). wanting to compete in Masters. Is heavy or light rope jumping a good beginning workout?
what would be your recommendations for a squash player?
Can you please suggest Plyo exercises for the 10-15 years athletes (Speed skating)
With the athlete X jumps do we do that for bth legs or just the one that you push off the ground with when coming out the blocks?
As a masters athlete (45 yrs old) and new to sprinting (only a couple of months) how long would you suggest I stick to hops before progressing, we do some bounds in training, but I do very little other plyo workouts and lack power massively!! Thanks
that is useful
when do you think a sprinter should progress from doing just hops to getting into more complex jumps, depth jumps, and bounds?
AGAIN U A BAD BOY>>>
Hi there, I'm relativeley new into running and sprinting, I used to be a natural bodybuilder in the last years, never did too much cardiovascular activities, and at the moment my problem is that I'm wondering whether I'm too heavy for running, and should I lose some weight or not in order to avoid injury.
Is 83kg for 1.82 meters of height too heavy for running? I'll never intend to run more than 1000 meters in a row anyway.
I got a question: what type of running shoe (most nike shoes fit my feet well) would you recommend for track-like workouts? (im playing American football, but I don't always want to workout in cleats). your videos helped me a lot to get faster !
Hey J! I use the Nike Pegasus shoes, but have also had success with Adidas Tempo and some of the other Adidas shoes.
How long would you have to train using these techniques to see results?
what are your views on eccentric muscle training There is a saying that eccentric is better than concentric. Pls can u upload a video on that
gold..now gotta figure out how to put all that into a weekly schedule..and stay healthy lol
How many repetitions and sets you should do at every exercise
Cody, what's the most serious injury or injuries you've had and how long did it take to heal?
My most irritating injury has been an ongoing thing around my left hip, including the psoas & adductors. It’s sort of like athletic pubalgia. It never had a catastrophic tear, but it’s been strained many times and takes me out for a few weeks each time. I think part of the issue is poor internal rotation of the femur, so I’m working on that. There’s a study on baseball players showing poor IR is correlated with groin and hamstring strains, and doing femoral IR lights up the exact spot I repeatedly injure.
Worst acute muscular injury was a stage 2 hamstring strain in the beginning of my senior year, which killed my season. It took 10 weeks before I could sprint at sub 11 speed.
Lastly, my most concerning injury I’ve had is femoral nerve compression from deep squatting. It left me with shooting nerve pain down the front of my leg any time I went into hip extension with knee flexion. Took about 6 weeks to calm down.
what phase of my training should i use pylometrics
The article is down, please fix it. Thanks.
Sets/rep scheme for the hopps?
Hi Cody . I am a dancer but I love a multitude of athletics especially running and calesthenics and an ex basketballer . I also have psoas problems and adductor tears on left side. when I run or walk over 10km it seizes up and oh the pain! . Can you please tell me, what is best prevention other than the usual psoas stretches. ? Is there any weight trainin machines or exercises with fine focus targeting that get these especially the psoas healthy? thanks
Sorry you have psoas issues. There are exercises you can do to release the psoas. TRE is a series of exercises that can dramatically release the psoas. Watch the video here on RUclips. Deep Psoas Relief. Also- constructive rest position is very helpful. Simply lie on your back with knees bent and relax for 15 minutes. Seems too simple to work, but it does. Good luck.
I realized that my bounding has been extremely off recently. How would you recommend to incorporate plyometrics?
I'm a 16 yr old high school 100m/200m sprinter in my offseason and when doing hops (even tuck jumps) I notice I'm always plantar-flexing. Do you think its more effective and efficient to be dorsiflexed during these movements to increase basic elastic strength and ankle, hip rigidity?
When I do hops, I aim to feel myself almost pulling myself off of the ground with dorsiflexion and arms.
You don't have to hit the ground with your ankle totally dorsiflexed, but you'll bounce more efficiently with some pretension on the achilles.