Plyometrics for running

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I once heard that running was good for running. Shhhhh...don't let it out. It's a secret training technique of the elite masses. They actually do a lot of running!

What if he already runs 130 miles a week and is looking for the next step?

Posted by John Andrews from another thread:

Ethiopians are big on using jump ropes. This is very good for low to medium impact rebound and activating th plyometric response in the lower leg. Especialy when done barefoot.

Renato posted Paul Kosgei's schedule a while ago with "techinal exercises" such as these below:

"exercises for running technique :

3 x 40m jumping on alternate legs•

3 x 40m running with very high knees•

3 x 30m heels-to-buttocks running•

3 x 30m bounding•

3 x 30m skipping•

Squat – jumps (8 sets of 20 repetitions)•

Jumping – jacks (8 sets of 40 repetitions)•

One leg : high knee hops (8 sets of 15 repetitions )•

Technical exercises :

6 x 100m skipping•

6 x 100m bounding•

6 x 50m heels to buttocks•

6 x 150m skipping•

6 x 150m bounding•

6 x 100m butt kicking•"

Also, Renato's circuit training (this is Kenyan, not Ethiopian, but there are a lot of good Kenyans too like Kipchoge, Chebii, Kibowen, Renato's former Kenyan Shaheen, etc.):

"Of course, during the basic period we don`t use repetitions very fast. We prefer to work for improving all the types of SPECIAL RESISTANCES, expecially STRENGTH ENDURANCE that has a very big influence on the Specific Endurance.

For example, using circuits lasting about 3/4 min with very long recovery, at the max. intensity, we can increase the periferal endurance improving at the same time strength and capyllarization. An example of circuit can be the following :

- 80m bounding (flat)

- 10 squat jumps on the place

- 300m running very fast on flat ground (finishing where a hill starts)

- 10 exercises for abdominals starting with the back on the ground

- 60m sprinting climbing

- 40m skipping very fast climbing

- 60m sprinting climbing

- 40m bounding climbing

- 60m sprinting climbing

- 10 squat jumps on the place again

- 200m very fast climbing

This circuit uses about 400m flat plus 360m climbing, and is very good for middle and long distance. With athletes of 800m, we can use the same type of work with shorter distances, lasting no more than 2 min.

Because the only way that we use for recruiting the most part of the fibres of one muscle is WORKING AROUND THE MAX INTENSITY, and the capacity of recruiting fibres is very important not only for the speed, but also for the endurance, due to the turn-over of the fibres of the same muscle, every circuit must be done at max intensity. At the end, the level of lactate is very high, and we have to recovery well before going for another circuit (normally, 5/6 min for long runners, 8/10 min for 800m runners)."

If that does not augment your form, nothing will.

Another Ethiopian drill mentioned by Johnny O; while running on a trail the Ethiopians may spontaneously do a series of high knee drills very fast in the middle of an easy run.

Hill drills, too, of course, such as bounding, springing (exaggerate vertical motion while sprint climbing), and hopping or just sprinting up them.

Finally, JK speaks about form drills/plyos:

"Put the drills in the middle

Jog for 10-30 min. (depending on how much mileage you want to log for the session), do one set of progressively faster buildups or strides to warm up some, then jog about 5 min., THEN do the drills. Start with step-ups, then go to high knees, then quick steps, then skips, then backwards (reach back a little on each step while jogging backwards for about 50m), then lunges. Next jog another 5-ish min., then do another set of buildups or strides (first ones used to warm up a little again, last ones faster). Finish with a cool-down jog of 10-30 min.

Only do the drills once or twice per week. Over the course of a few weeks, you can replace the high knees with kick-outs and replace the skips with level-surface bounding. Also add ankle bounding (sort of goose stepping while using ankle flexion to "pop" along) between the backwards running and the lunges. After a couple more weeks, eliminate lunges and replace the level surface bounding with hill bounding and replace the ankle bounding with one foot hill hops. Stop doing drills about 2-3 weeks prior to the start of a competitive season.

Purpose of the drills

Step-ups: Exaggerated hip flexion, begins developing quad strength/knee integrity, promotes relaxation and stability while using arms and legs in concert, works on soleus/gastroc strength (when going up on toes), works quads in an eccentric fashion when stepping down

High knees: Exaggerated hip flexion, works on performing more of the action in front and avoiding a long backswing, ball of foot contact promotes foot strength and balance

Quick steps: Encourages relaxation during faster-than-normal arm and leg action, recruits FT motor units at extremely low impact and without lactate production

Skips: These are actually a prelude to bounding and they begin developing an explosive "drive" phase with exaggerated (but relaxed) arm action

Backwards: Eccentric work on the lower quads, ball-of-foot contact, performs something of an antagonistic action vis-a-vis other drills

Lunges: Stretches hip flexors, develops stability/balance

Kick-outs: Exaggerated "in front" action (must be done with no backswing)

Bounding: High level of alactic FT unit recruitment, promotes an explosive "drive" phase (bounding on medium-grade uphills also involves an exaggerated pre-stretch of the ankle)

Ankle bounding: Trains orchestrated ankle flexion and isolates FT units in ths gastrocs

One foot hill hops: High level of alactic FT unit recruitment, develops an explosive "drive" phase, works on balance, exaggerated pre-stretch of the ankle, exaggerated "in front" action (if done properly), orchestrates soleus/gastroc/ankle flexion

Always do drills WITH THE WIND, if any, and use a SOFT, safe, smooth surface. The track can be used for backwards running and for ankle bounding, and bleacher steps can be used for step-ups, but grass (the kind you'd find on a golf course fairway) is preferable for the other drills. Relax, relax, relax as much as possible when doing these things. NEVER hold your breath; ALWAYS breathe in a smooth, rhythmic, normal fashion. Try to get a "loose as a goose" feel. Relaxation is synonymous with efficiency!"

Great post! Im a fan of short steep hill repeats, try alternating bounding and sprinting up a really steep 5-100m hill at near top end speed. Concentrate on a powerful stride. And, like the Ethiopians, you can do a few miles in your easy runs with very fast turnover, but not at a fast speed. Combine the two, and you can see big improvements in both stride legth and turnover. Once or twice a week, Id also do some of the previously mentioned exercises, like squat jumps, skipping, etc. Start easy and build up.

What part of the season and how often should these drills be applied?

I'm not a big fan of plyometrics for distance running. They're not specific enough to running, and power is not a limiting factor in endurance performance in the first place. Including plyometrics in your program just causes needless extra stress.

iflyboats wrote:

I'm not a big fan of plyometrics for distance running. They're not specific enough to running, and power is not a limiting factor in endurance performance in the first place. Including plyometrics in your program just causes needless extra stress.

i think the ethiopian program is proof positive that you're incorrect.

Could I do these drills for let's say 20-30m along with hurdle walk overs as a daily warm up or should I just do them sparingly?

Lydiard wrote:

What are good plyometric drills to do?

My sister has a couple of Denise Austin aerobics tapes she's done with. Would you like me to send them to you?:)

I'm asking because it seems sprinters use plyos/drills everyday to warm up and their mechanics are awesome, my thinking is that if a distance runner did it they would too.

You could do them everyday, but do less of them, but Id rather have a few sessions of them a week, with more reps/distance, etc, then give myself days in between to recover. Form drilsl everyday are fine though.

whoa there!!!!! wrote:

i think the ethiopian program is proof positive that you're incorrect.

No, it's not, and that's very immature reasoning. Just because the Ethiopians do plymotrics doesn't mean that plyometrics are an efficacious training modality. Plyometrics are only a small part of the Ethiopian's overall training program, so it is impossible to determine how much plyometrics have contributed to their success. The main component of any training program is the RUNNING- that's the first thing to look at, not the plyometrics!

Furthermore, runners everywhere do plyometrics- it's not some Ethiopian secret.

Lydiard wrote:

I'm asking because it seems sprinters use plyos/drills everyday to warm up and their mechanics are awesome, my thinking is that if a distance runner did it they would too.

I disagree. Mechanics are not acquired through drills and plyos; rather they are largely innate.

How so? Just curious, not getting mad at you or anything.

iflyboats wrote:

Lydiard wrote:

I'm asking because it seems sprinters use plyos/drills everyday to warm up and their mechanics are awesome, my thinking is that if a distance runner did it they would too.

I disagree. Mechanics are not acquired through drills and plyos; rather they are largely innate.

yes, initial mechanics are largely innate. after that, substantial modifications may be made (recall, after all the refinements hurdlers, steeplers, etc. have over their "innate" form of hurdling/jumping. drills have MUCH to do with this). also, any good sprint coach worth his salt will tell you many hundreths (even tenths) of seconds can be gained by form drills, plyos, etc.

and, to take this back to lydiard's question for distance runners, take a peek at the following:

"Improvement in running economy after 6 weeks of plyometric training.

Turner AM, Owings M, Schwane JA.

Department of Health and Kinesiology, The University of Texas at Tyler, Tyler, Texas 75799, USA.

This study determined whether a 6-week regimen of plyometric training would improve running economy (i.e., the oxygen cost of submaximal running). Eighteen regular but not highly trained distance runners (age = 29 +/- 7 [mean +/- SD] years) were randomly assigned to experimental and control groups. All subjects continued regular running training for 6 weeks; experimental subjects also did plyometric training. Dependent variables measured before and after the 6-week period were economy of running on a level treadmill at 3 velocities (women: 2.23, 2.68, and 3.13 m.s(-1); men: 2.68, 3.13, and 3.58 m.s(-1)),VO(2)max, and indirect indicators of ability of muscles of lower limbs to store and return elastic energy. The last were measurements during jumping tests on an inclined (20 degrees ) sled: maximal jump height with and without countermovement and efficiencies of series of 40 submaximal countermovement and static jumps. The plyometric training improved economy (p < 0.05). Averaged values (m.ml(-1).kg(-1)) for the 3 running speeds were: (a). experimental subjects-5.14 +/- 0.39 pretraining, 5.26 +/- 0.39 posttraining; and (b). control subjects-5.10 +/- 0.36 pretraining, 5.06 +/- 0.36 posttraining. The VO(2)max did not change with training. Plyometric training did not result in changes in jump height or efficiency variables that would have indicated improved ability to store and return elastic energy. We conclude that 6 weeks of plyometric training improves running economy in regular but not highly trained distance runners; the mechanism must still be determined."

"The relationship between field tests of anaerobic power and 10-km run performance.

Sinnett AM, Berg K, Latin RW, Noble JM.

School of Health, Physical Education and Recreation, University of Nebraska at Omaha, Omaha, NE 68182, USA.

The purpose of this study was to investigate the relationship between several field tests of anaerobic power and distance running performance. Thirty-six trained runners (20 men and 16 women; mean +/- SD age, 27.9 +/- 5.7 years) participated in this study. Tests of anaerobic power consisted of a 50-m sprint, vertical jumps from a static take-off position and with a countermovement, a plyometric leap test, and a 300-m sprint. The results indicated that gender, height, weight, percent body fat, 50-m sprint time, the height and power of both types of vertical jumps, plyometric leap distance, and the 300-m sprint time were significantly correlated with 10-km run time (p < or = 0.05) in the total subject pool (N = 36). Stepwise multiple regression identified the plyometric leap distance to explain 73.9% of the variance in run time. When combined with 300-m sprint time, 77.9% of the variance (standard error of the estimate, 2.92 minutes) was explained. The regression equation developed is Y' (10-km time) = 57.22 - 5.15(plyometric leap distance in meters) + 0.27(300-m sprint time in seconds). The results indicate that anaerobic power is significantly related to distance running performance and may explain a meaningful percentage of variability in 10-km run time. Therefore, it may be beneficial for distance runners to supplement aerobic training with some power and speed development such as plyometrics and sprinting."

"The role of anaerobic ability in middle distance running performance.

Houmard JA, Costill DL, Mitchell JB, Park SH, Chenier TC.

Human Performance Laboratory, Ball State University, Muncie, IN 47306.

The purpose of this study was to assess the relationship between anaerobic ability and middle distance running performance. Ten runners of similar performance capacities (5 km times: 16.72, SE 0.2 min) were examined during 4 weeks of controlled training. The runners performed a battery of tests each week [maximum oxygen consumption (VO2max), vertical jump, and Margaria power run] and raced 5 km three times (weeks 1, 2, 4) on an indoor 200-m track (all subjects competing). Regression analysis revealed that the combination of time to exhaustion (TTE) during the VO2max test (r2 = 0.63) and measures from the Margaria power test (W.kg-1, r2 = 0.18; W, r2 = 0.05) accounted for 86% of the total variance in race times (P less than 0.05). Regression analysis demonstrated that TTE was influenced by both anaerobic ability [vertical jump, power (W.kg-1) and aerobic capacity (VO2max, ml.kg-1.min-1)]. These results indicate that the anaerobic systems influence middle distance performance in runners of similar abilities."

"Explosive-strength training improves 5-km running time by improving running economy and muscle power.

Paavolainen L, Hakkinen K, Hamalainen I, Nummela A, Rusko H.

KIHU-Research Institute for Olympic Sports, University of Jyvaskyla, SF-40700 Jyvaskyla, Finland.

To investigate the effects of simultaneous explosive-strength and endurance training on physical performance characteristics, 10 experimental (E) and 8 control (C) endurance athletes trained for 9 wk. The total training volume was kept the same in both groups, but 32% of training in E and 3% in C was replaced by explosive-type strength training. A 5-km time trial (5K), running economy (RE), maximal 20-m speed (V20 m), and 5-jump (5J) tests were measured on a track. Maximal anaerobic (MART) and aerobic treadmill running tests were used to determine maximal velocity in the MART (VMART) and maximal oxygen uptake (VO2 max). The 5K time, RE, and VMART improved (P < 0.05) in E, but no changes were observed in C. V20 m and 5J increased in E (P < 0.01) and decreased in C (P < 0.05). VO2 max increased in C (P < 0.05), but no changes were observed in E. In the pooled data, the changes in the 5K velocity during 9 wk of training correlated (P < 0.05) with the changes in RE [O2 uptake (r = -0.54)] and VMART (r = 0.55). In conclusion, the present simultaneous explosive-strength and endurance training improved the 5K time in well-trained endurance athletes without changes in their VO2 max. This improvement was due to improved neuromuscular characteristics that were transferred into improved VMART and running economy."

now i'm NOT saying that running is not the primary means of training. in fact, i'd say that the value of plyos, etc. should be investigated further in elites. but taking the anecdotal testimony of Renato, Antonio, Lydiard, along with some of the research attest to at least SOME benefit to plyometrics.

run first, then run more, and then maybe see if some of this works for you.

I have read alot of this research in detail, which is why I was curious if anyone had a sapecific program.

Thanks for the info guys. Good stuff. Maybe I will get a chance to fit some of it in, but obviously not taking away from the actual running training. I would say if you can add this in and you feel like you are already doing your best training schedule then go for it. But it adding this in is going to take away from your running training, then don't do it. Just my thoughts.

For example. I witnessed a junior college women's cross country team using a push scooter and doing some type of laps using the scooter, then running after they were tired. I thought this was very stupid since they are taking time away from their actual training. Their justification was that it was some type of plyometrics, my retaliation is that it is taking away from their running time (practice).

Greg Ward-

First of all, I'm well aware of the correlation between "anaerobic power" and endurance performance, and you'll hear no argument from me on this point. However, this is CORRELATION, not CAUSATION- a critical distinction. Just because there is a positive correlation between anaerobic power and endurance performance does NOT mean that the subjects' superior anearobic power is cause of their superior endurance performance, and it especially does NOT mean that improving anaerobic power through plyometrics will result in improved endurance performance.

Secondly, I do not give credence to the studies that attempt to measure the results of power training on endurance performance. I believe that most studies that involve training and performance testing are invalid. The testing methods are unreliable, the proceedures are typically poor and inconsistant, and there are too many variables that are not taken into consideration. The field of exercise physiology is full of jocks who do not appreciate scientific method.