Best Plyometrics for Sprinting or Explosiveness?

Expert Discussion Advanced Sprint Training
1

depth jumps?
bounding?
standing LJ’s?

what have your experiences been with these or others as the best method to increase power or explosiveness in sprinting.

I am looking to add some of the best plyos for my program in the power development phase.

thanks:help:

2

Hurdle hops
Standing Triple Jump
Sprint bounds

3

what type of rep range do you use?
does it vary per athlete?

i personally love doing hurdle hops in 8 sets of singles at a high barrier height.

This is how i can still stay explosive. I will implement these into my program later on.

4

Originally posted by Timothy Lane
Hurdle hops
Standing Triple Jump
Sprint bounds

Why?

5

HgPower Snatch (Getting bored yet?)

6

posted by dazed
quote:Originally posted by Timothy Lane
Hurdle hops
Standing Triple Jump
Sprint bounds

Why?

Tudor likes them and so do I. Most specific exercises to sprinting in my opinion.

7

Do you start the standing triple jump off of one leg?

8

I know from expierence that the standing tripple does work. I did them this summer and as you get stronger you can see by how much farther you are jumping. (if you do it in the sand pit.) I did 3 with a 15 pound weight vest and 3 without 2-3 times a week. within 3 weeks my start was amazing. Worked for me.

9

Tim, what are sprint bounds? (just regular bounding?)

Also, what volume do you use for these exercises?

eg. Standing TJ x 6
Bounds 4x20m
Barrier hops 4x5 hops

10

Unless my definition is different Sprint bounds are like alternate leg bounds with exagerrated stride and explosiveness on each step with your knee coming fairly high on each step. I wouldn’t do more than 3-4 contacts per leg. (ie: six-eight total)

Cheers,
Chris

11

the post should be

What are the safest plyros for sprinting??

think injury prevention first

12

Originally posted by chris30
Unless my definition is different Sprint bounds are with exagerrated stride and explosiveness on each step with your knee coming fairly high on each step.

isnt this how bounding should be executed at all times? explosive, with high knee thrusts. This is how i execute them.

what about bounding with a runup prior. This has helped me for triple tremendously. I also like standing triple jumps.

I start off of one foot.

13

can anyone post a clip of a standing triple jump?

14

Originally posted by chris30
Unless my definition is different Sprint bounds are like alternate leg bounds with exagerrated stride and explosiveness on each step with your knee coming fairly high on each step. I wouldn’t do more than 3-4 contacts per leg. (ie: six-eight total)

Cheers,
Chris

[quote]
Originally posted by TJ2K
what about bounding with a runup prior…

[quote]

See Video section. I’m interested in your comments on these plyometric warmup drills.

15

Originally posted by TJ2K
I start off of one foot.

Thanks.

16

I’ve never been able to do bounds cos of me ankle + I end up looking like I’m doing the can can - but power skips are great and easy to control / safer - I feel

  • the usual SLJ’s , squat jumps after squats & hurdle hops without hurdles ( hurdlephobia lol )
17

There is less “hang” in sprint bounds. The trail leg (in the air) does not bend up during recovery and comes straight through from toe off.

They are faster than normal bounds, although less power is generated and hip flexors tighten up.

18

The best way to approach Plyo’s, is from a variety stand point. If you keep doing the same movements each time, you’re gonna stagnate.

19

Safest Plyo X-man?

Skipping or Jumping Rope

20

Stagnate from plyo’s? I thought assistant work didnt need to vary and since you dont use them in season or on unloading weeks, y is there need for change besides boredom?