Who has used plyometrics and found your sprint speed improve significantly? What types? Drop jumps, box jumps ,etc.
Who has used plyometrics and found your sprint speed improve significantly? What types? Drop jumps, box jumps ,etc.
I feel like I had some moderate success with these (when coupled with true sprint work). Hurdle jumps, box jumps, standing long jumps, standing triple jumps. Multi jumps.
Coe's Loughborough circuits:
https://www.trackandfieldnews.com/technique/107-George_Gandy.pdf
For newbies to speed development, it doesn't take much.
Focus on springy running with short ground contact time. The bounds don't even have to be that powerful. I use the term "springy run" or "light bounding" with my team. We sometimes use these up the stadium ramp.
We also do high skips and squat jumps a few times a week.
I don't mess around with box jumps or powerful bounding anymore. I feel like we get just as much speed/stride length development from those few plyo exercises with the distance kids. At least 3 times a week, we are doing something at mile pace or faster (could just be strides something really easy like 4 x 200). Sometimes we do stuff at 400 pace like 3 x 150 with full recovery as part of the workout. I don't really mess around with much full out sprinting with my distance kids. Mostly I want them to be super relaxed and comfortable at race paces or slightly faster.
CoachB wrote:
Focus on springy running with short ground contact time. The bounds don't even have to be that powerful.
What do think of this? Right now, I'm doing 3-4 sets of 50 yards bounding on the football field. It takes about 27 bounds. I'm also doing a couple of reps of 10 bounds for distance. I'm really pathetic at this (63 feet in 10 bounds), but I'm pushing 70 so age is a factor. I'd like to get up to 75 feet by summer. That's the goal anyway.
fisky wrote:
CoachB wrote:Focus on springy running with short ground contact time. The bounds don't even have to be that powerful.
What do think of this? Right now, I'm doing 3-4 sets of 50 yards bounding on the football field. It takes about 27 bounds. I'm also doing a couple of reps of 10 bounds for distance. I'm really pathetic at this (63 feet in 10 bounds), but I'm pushing 70 so age is a factor. I'd like to get up to 75 feet by summer. That's the goal anyway.
That is pretty solid for your age.
Do you also do some weights? I don't believe in doing plyos unless you have a foundation of at least some weight lifting, such as squats, dead lifts, etc. You would want to get to at least above your own body weight in those lifts before doing plyos, otherwise you may lack the strength to do them safely.
Can anyone really talk about actual improvements gained?
A kid from our neighborhood isn't much of a trainer but he is at every HS practice all year.
He ran 5k XC at about 22 min as a small but growing freshman. He then started focusing on sprints. By the time he got to spring track, he ran 12.8 for the 100 after practicing all winter/spring only taking 3 tenths off his time in the time trials the first week of indoor. He took the summer off, but had finished growing and as a sophomore, he ran about 21:30 and once again ran all winter to run 12.5. His XC time got down to 21:00 flat as a junior once again with the summer off.
Obviously, he needs to run more for XC but just as obviously, I don't think speed development has done much for him.
runnerdnerd wrote:
That is pretty solid for your age.
Do you also do some weights? I don't believe in doing plyos unless you have a foundation of at least some weight lifting, such as squats, dead lifts, etc. You would want to get to at least above your own body weight in those lifts before doing plyos, otherwise you may lack the strength to do them safely.
Yes. I've worked with a trainer for the past six months. My weight=140. Deadlift: 5 sets of 5 reps with last three sets at 205. Bench squats: 5 sets of 5 reps with last set at 155.
I feel like I've lost power over the last decade or so, hence the weight training.
[quote]
Plyometics accomplish two things: (1) reinforce the skills used in plyometrics, and (2) cause injuries.
Don Henley wrote:
Plyometics accomplish two things: (1) reinforce the skills used in plyometrics, and (2) cause injuries.
That´s probably why all top sprinters do them, idiot.
Well,. wrote:
Plyometics accomplish two things: (1) reinforce the skills used in plyometrics, and (2) cause injuries.
That´s probably why all top sprinters do them, idiot.[/quote]
You're the idiot if you attribute top sprinter status to anything more than top genetics.
Just one of nearly a 100 scholarly articles that would suggest you are wrong Don.
http://www.degruyter.com/view/j/humo.2013.14.issue-2/humo-2013-0017/humo-2013-0017.xml
Ryry wrote:
Just one of nearly a 100 scholarly articles that would suggest you are wrong Don.
http://www.degruyter.com/view/j/humo.2013.14.issue-2/humo-2013-0017/humo-2013-0017.xml
Those results are pathetic.
good art wrote:
Who has used plyometrics and found your sprint speed improve significantly? What types? Drop jumps, box jumps ,etc.
I did five plyo sessions over the course of two-and-a-half weeks last year, consisting of one legged jumps up stairs, frog jumps, bounds, and mini box jumps (up and down rapidly). Despite reducing my mileage, I ended up with a small injury that kept me sidelined for four days.
When I came back, I found that my 400m-1-mile speed improved tremendously. But the sacrifice in mileage I had to make hurt my stamina so much that my 5k time actually dropped.
5 plyo sessions in 18 days is a bit much for just about anyone.
How do you figure? That's 2 a week essentially.
Well,. wrote:
Don Henley wrote:Plyometics accomplish two things: (1) reinforce the skills used in plyometrics, and (2) cause injuries.
That´s probably why all top sprinters do them, idiot.
That's probably why all top sprinters are always injured MoRan.
Audax wrote:
How do you figure? That's 2 a week essentially.
Twice a week is too much for most people. It is too much for anybody if they didn't build up to it.
Total number of reps is important too. If you are new to plyos, I think anything over 1x per week and 20 to 40 foot contacts per session is too many.
Everybody now knows to increase mileage slowly. That is true of any training stimulus.