Plyometric training boosts speed, power and agility. Your Antepes Muscle Runners are the perfect tool to get even more from these explosive training drills.
We’ve looked at what plyos are in previous posts (see here) and briefly explained levels of plyometrics based on intensity. We’re now going to consider those on the lower intensity tier – however, to reiterate these are of no less value to higher intensity ones. It’s just that they place less strain on the body.
Because your dynamic speed training shoes are designed to get you off the ground faster and in a more effective way for sprint and speed training you’re going to be in a great place (literally) to super-charge your plyometric power training.
Just to remind you why your built-for-speed Antepes are so good for all things speed including plyometrics…
When tested at max velocity sprint speed by Canadian sports scientists Muscle Runners and sprint spikes generated very similar force levels (measured in Newtons). And compared to conventional running shoes the Antepes left them far behind in the slow lane. In fact it was shown that you can sprint virtually as fast in your dynamic speed shoes as in sprint spikes. Conventional running shoes were much much slower.
What are lower intensity plyos?
As indicated lower intensity plyos place less stress on the body. However, they share the same contributors to enhanced speed, power and agility as their more intense options.
Plyometrics improve the speed at which muscles and other soft tissue, such as ligaments and tendons create power through the stretch-shortening-cycle.
On foot-strike soft tissue will go on stretch (an eccentric muscular action) to brake and store energy then when moving into a jump or a subsequent sprint stride that soft tissue will shorten (a concentric muscular action) to create propulsive power.
Specific plyometric training will enhance the stretch-shortening-cycle and enable quicker more powerful dynamic movement.
Lower intensity plyometrics tend to be performed on two legs and in a vertical (but not exclusively) plane.
Lower intensity plyometrics tend to be performed on two legs and in a vertical (but not exclusively) plane.
As with all plyometric drills intent counts. So, the more power you put into each contact (as long as you time this optimally) the quicker you will react and the more power that will be released.
The Drills
1: Pogo Jumps
Use your ankles to dynamically jump up and down. The unique design of your Antepes speed shoes will keep you on your forefoot and aid energy transfer. Minimise knee bend at contact – this is an ankle driven drill.
In the air pull your toes up to create greater tension in the calf muscles then slightly drop them into the contact to dynamically explode upward. Use your arms to assist your jump.
Do: 3 x 10
2: Line Bounce
This is a great plyo for those who need to stop quickly - such as soccer and tennis players. Use a low trajectory and land on the forefoot of your Antepes to immediately and very dynamically push back to where you started.
It's all about quick-fire back and forth movement. Use your arms to boost power.
Do: 3 x 10
3: Lateral line Bounce
Like the line bounce above this is a great field and court sport athlete’s drill. However, sprinters should not feel left out as lateral movement will improve ankle stability and create stronger ankles (see POST Iron ankles).
Using a low trajectory jump from side-to-side over a line. Keep legs virtually straight when doing so.
Do: 3 x 10
4: Fast down to up Non-impact Plyo
A non-impact plyo – how can that be? Well, it is possible to create a dynamic stretch-reflex without leaving the ground.
Stand with feet shoulder-width apart and dynamically “pull down” (middle pic) using your glutes and hamstrings into a very shallow squat. When you “hit” the position when your muscles want to fire you back up – and hitting it is key – dynamically extend ankles, knees and hips to do so (end pic).
You are trying to move as quickly as possible down then up.
Pause and repeat. Make sure you really focus and try to move as quickly as possible. It's only a short range of movement.
Do: 4 x 8
5: Fast down to up Vertical Jump
This plyo is performed in the same way as the non-impact one above but this time you jump to leave the ground.
Again, you must really focus on the quick pull down into the stretch of the stretch-shortening-cycle. Focus on the speed of the up down rather than jumping for height – this will improve in time.
The world's best acceleration and speed trainers' ForeSprint™ and ForeSpring™ technologies are purposely designed to boost your push into the air at great speed.
Do: 4 x 8
6: Zig-zag Doubles
Another great plyo for field and court athletes (and for sprinters - as noted with other lateral plyos - looking for greater dynamic ankle stability and control).
Keeping the legs relatively straight jump laterally and forwards with reasonable height over the line, on landing on the forefoot of your Muscle Runners jump back across it and forwards again. Land and repeat this zig-zag pattern.
You can also do this side to side without moving forward.
Do: 4 x 10m
Next post we look at Intermediate plyo options
