In the final post in our plyometric series we climb to the top of the plyo tree with an introduction to very high intensity options. Our series has taken you through the various tiers. These contain numerous examples of plyos based on intensity.
Muscle Runners are the ideal choice for plyometric training whatever the intensity of the drill. With their unique features – notably Fore-Strike™ and ForeSpring™ technologies they are designed to literally put a spring in your step and to be the plyometric shoe of choice.
Plyometrics are a must for any athlete looking to jump higher or longer or improve their speed and agility
Plyometrics are a must for any athlete looking to jump higher or longer or improve their speed and agility. We want to remind you that because we have tiered plyos into various levels of intensity this does not mean that a lower tier option is of any less importance than a higher tier one. It’s just that the former place less stress on your body than the latter. This is why we recommend, should you be new to plyometric training, that you progress through the tiers so that your muscles, ligaments and tendons get used to the impact forces safely and progressively. Additionally, some of the high and very high intensity options require more skill to perform and thus you need to be able to perfect that.
Very high intensity plyometric drills will be used by elite athletes to get that extra edge. They will be very close to the impact forces and sports specific movements involved in that athlete's actual sport. They therefore have a high transfer value - that is to say, they are very likely to directly improve sports performance. Some of the lower and medium tier plyos will be more about foundation reactivity, for example. And, as eluded too, they will prepare soft tissue for impacts and aid with the development of a neural system which can produce high-power and quick-fire movement.
Antepes Muscle Runners are a far better choice for plyometric activity compared to most conventional running shoes - they are specifically designed for impact distribution and fluid energy transfer
Antepes Musclce Runners are a far better choice for plyometric activity compared to most conventional running shoes - they are specifically designed for impact distribution and fluid energy transfer.
Our built-for-speed and plyo shoes have a Negative heel gain of 8-10mm (depending on size) which is purposely designed to load the forefoot and not the heel – which can make is easier to “connect” with the majority of plyometrics.
Very High Intensity Plyo Options
1: Speed Hops
Think that you are sprinting on one leg! Rotate your heel from the back of your body to the front very dynamically. Your foot should pass around mid- to high-shin level. Contact the ground on your forefoot. As indicated the unique design of your muscle runners will facilitate this and create an active toe-off. Coordinate arms with legs in a running motion and keep chest elevated.
Do: 2-3 x 20m 2: Downgrade/upgrade speed bounding
Use only a slight grade of a couple of degrees. This will be enough. The upgrade will require you to really drive into the ground to move fast up it. Downgrade you will have to work hard to control the extra speed created. Both orientations will benefit from the “spring” your Muscle Runners generate.
Research indicates that our dynamic speed training shoes can be nearly as effective as sprint spikes when it comes to sprint activity. And they have the advantage in that, unless you have access to a purpose build upgrade/downgrade sprint track, you can wear Muscle Runners on Tarmac to use the various "natural" grades which are all around us.
See High Intensity Plyo options post for technique tips.
Do: 2-3 x 20m up and down grade
3: Two-three bounds with run-on from low platform
We finish with the ultimate plyo test. This drill is used by elite long and triple jumpers, for example. However, it will also have big benefits for those requiring the ultimate in speed and power.
Your legs will have to overcome many multiples of body weight on ground contact. In previous posts in this series, we explained how the eccentric muscular action stretch (on ground contract) is then immediately followed by the concentric muscular action (push - shortening muscular action) in lightening fast fashion. With this drill this “stretch-reflex” will be turned up to 11.
Use a 30cm high sturdy platform. This needs to be big enough for you to safely place one foot on it from a short running approach and then drive off it. In respect to that use 4-6 steps.
Run onto the box and then perform two to three bounds off. The absorption and reaction forces on that first contact will be magnified by the height of the box. It will be many multiples of body weight. Really swing your hips to transfer from bound to bound.
Don’t jump "up" from the box – rather aim for a “forward and down trajectory”.
It is crucial that you are very well conditioned to do this high intensity plyo. You can build into it over a time by starting from a standing start from the box top and of course progressing through the plyo tiers.
Alternate the leg of the first contact from the box so that you develop similar power levels in both legs.
Look out for our Guide to Plyometrics coming soon
