Build Strength With Plyometric Drills

Do these drills this spring and you?ll run faster this summer.

Several years ago, one of my 1500-meter specialists tried the steeplechase. To finish this 3000-meter race, runners must hurdle 28 barriers and clear seven water jumps; usually at least one foot ends up soaking wet.

To prepare, Kyle added a twice-weekly hurdling routine to his running. His debut steeplechase went well (8:53), but it was his performance in the 1500 meters that took off. Kyle was the only freshman to make the finals in the 1500 at the NCAA meet that season.

Why the improvement? Because of the strength he developed in the hurdle sessions. This type of explosive training boosts the power of leg muscles and increases the muscles' and joints' ability to spring quickly into action after landing. But you don't have to become a hurdler to gain the benefits; just do plyometrics. Studies show that these jumping drills can lead to an improvement as great as eight percent; that's 96 seconds in a 20-minute 5-K.

Do the running drills below on dirt or grass twice a week on easy days. Shorten your run by five minutes if you need to--you'll gain far more by adding the drills than you will by running the extra minutes. Start with one set of two drills. Gradually build to four drills and a second set. Alternate exercises to stay fresh.

1. Bounding for Distance
Pretend there are tires on the ground a few feet apart; your goal is to land in the center as you spring forward with each stride. There should be a feeling of floating in the air between each bound. Go for about 30 yards.

2. High-Knee Carioca
Step sideways with your left leg, behind with your right, side-step with the left, then step in front with the right, raising your knee to your waist. Repeat for 30 yards, then switch sides.

3. Single-Leg Hop
Jump forward, aiming for distance, five or six times on one leg. Switch to the other leg. Variation: Do them for height.

4. Skipping
Explode off the ground, skipping as high as possible and minimizing time on the ground. Keep your thigh parallel with the ground. Skip for about 30 yards.

5. Double-Leg Hop
Jump six to eight times in a row, trying to get as much height as possible. Jumps should be consecutive, without rest between each one. Variation: Do them for distance instead of height.


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