Plyometric Training for Sprinters

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The text below outlines a 10-week program that progresses from low to medium to high-intensity exercises over a period of six weeks. Remember that this program is only an outline and you can develop your own program with numerous variations. For descriptions of exercises consult "Jumping into Plyometrics" written by Donald Chu.

Jumping Into Plyometrics

Low Intensity (2 Weeks)

Exercises - Sets/Reps

1. Squat jump - 3x 6-10
2. Double-leg ankle bounce - 3x 6-10
3. Lateral cone jump - 2x 6-10
4. Drop and catch pushup - 4x 6-10

Rest : 2 min

Progression : Add 1 rep each workout



Low To Medium Intensity (2 Weeks)

Exercises - Sets/Reps

1. Lateral cone jump - 3x 8-10
2. Split squat jump - 2x 8-10
3. Double-leg tuck - 2x 8-10
4. Standing triple-jump - 2x 8-10
5. Overhead backward medicine ball throw - 2x 8-10
6. Underhand forward medicine ball throw - 2x 8-10
7. Clap pushup - 2x 8-10

Rest : 2 min

Progression : Add 1 rep each workout until reaching 10



Medium Intensity (2 Weeks)

Exercises - Sets/Reps

1. Standing long jump - 3x 8-10
2. Alternate leg bound - 3x 8-10
3. Double-leg hop - 3x 8-10
4. Pike jump - 2x 8-10
5. Depth jumps - 2x 8-10
6. Medicine ball throw w/ Russian Twist - 3x 8-10
7. Dumbbell arm swings - 2x 8-10

Rest : 2 min

Progression

Add 1 rep each workout until reaching 10
Reduce weight each workout, max 20 lb



Medium To High Intensity (2 Weeks)

Exercises - Sets/Reps

1. Double-leg tuck - 3x 10-12
2. Single-leg zigzag hop - 3x 10-12
3. Double leg vertical power jump - 3x 10-12
4. Running bound - 3x 10-12
5. Box jumps - 2x 8-10
6. Dumbbell arm swing - 3x 12
7. Medicine ball sit-up - 3x 10-15

Rest : 2 min

Progression : Add 1 rep each workout until reaching 10-12



High Intensity

Exercises - Sets/Reps

1. Single-leg vertical power jump - 2x 12-8
2. Single-leg speed hop - 2x 12-8
3. Double-leg speed hop - 2x 12-8
4. Multiple box jumps - 2x 12-8
5. Side jump and sprint - 5x 3
6. Decline hops - 2x 12-8
7. Spring arm action - 2x 12-8
8. Medicine ball sit-up - 3x 15-20

Rest : 60-90 sec

Progression

Stress for and maximum explosion w/ each rep.
Decrease reps from 12-8 over two weeks.
Start w/ 5 LB and reduce to 1 LB stressing rapid arm action.


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Shawn Dassie, MS, CSCS
Sprinting Pro Trainer
Director Of Physical Enhancement
Siouxland Acceleration: Fitness & Athletic Enhancement
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