Basic Plyometric Drills for Runners [Ep72]
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- Опубліковано 10 вер 2024
- Plyometric drills have been shown to improve running economy in distance runners. The problem most runners have though, is knowing which drills to incorporate into their training. Use these plyo exercises to start developing more 'spring' from your ankles, harnessing the stretch shortening cycle of the plantar flexor muscles and achilles tendon. These are some of the best plyometric exercises for the lower legs and ankles... and they're so simple!
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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Im a little overweight and have been working to get my body ready for running without injury. After 2 months of powerwalking and strength i feel ready for plyo and jogging. Thanks for the help!
I've been doing these for 4 weeks now and they definitely help! I feel more aware of how my foot lands and how my ankle feels, particularly towards the end of a long run when fatigue sets in and proper position is harder to maintain. Thanks James!
Great to hear you're feeling the benefits, Julien! Keep it up :)
Exercise
1) Skipping
2) 3:18
3) 3:38
4) 4:02
5) 5:19
6) 6:38 (jumping squad)
7) 7:27
TAMIL ❤
Brilliant instruction. You explain the science and the why, very well. Do you have anything on hip flexor tendonitis and how one can address this condition? Thank you.
These are super helpful. I've been trying to figure out how to work in the stiffness in my ankles and how to combat my tendency towards tendinitis in my ankles. Your channel, and this video in particular, popped on. I'm so glad I clicked on it. I am definitely going to slowly start incorporating these into the last few weeks of marathon training and will utilize them more in the off season.
Bro can u pls suggest me when to do these exercises.
I mean before or after run or I have to choose a particular day for these exercises in a week.
So helpful! Thank you.
Right, after three years of 'running', I still can't go more than 5 miles at 9-10 min pace, until my soleuses start hurting, and then I need a week off for them to recover. Have done everything from stretching and strengthening, heel raises and squats, to shed-loads of core work. Still no joy though, so might as well give these a try...
PS This is probably the best and most informative running/physio channel there is mind!
I have the exact same problem as you. Did you fix it?
@@platosbeard3476 I also did MAF a couple of years ago ! Didn't help improve the distance I could run after four months of trying and no noticeable trend in heart rate decrease vs perceived effort either - so I've basically given up 'running'. Annoying though.
Will try these all exercise!Thank You & Greeting from India!
This is really good. I'm now doing it while holding my breath for 30 seconds.
Thank you. I will try these exercises to improve my spring in running.
Good luck, Diane! Let me know how you get on. Good luck with your running :)
Great info. Will definitely give these a try.
Great! Let me know how you get on :)
These look great additions to round out a complete conditioning session. I'll try to incorporate a couple of these sets.
Good plan, Steve! Little and often is the key with these :) I hope your doing well with your training :)
Excellent. just what I need
Thanks, Mike!
Looks good will be trying this
Do you recommend uphill plyometrics on a treadmill to lower contact time?I'm soon to be 62 former sub 2:25 1980's marathoner running 1 to 2 times a week (usually 1-2.5hrs with pick ups)I would like to use these to increase speed without losing form.Thank You for posting Great Video :-)
Hi James
Thanks!!
I like the simplicity!
Clicked on this video expecting some useful ideas for drills worked in with a bunch of shenanigans and bullshit explanations but this was some genuine advice and explanations 👍👍
Very nice drills & must for runners :))
thank you very much it is really helpful
Is he somehow related with "Abroad In Japan"? They look and talk almost similarly.
Thank you very much for this James. I will definitely try these exercises out! Would they also be useful for trying to switch from a predominantly heel strike running style to a more mid-forefoot strike for long distance running? Thank you for your help!
Thanks for the tips! Definitely will use these! Just a question, how long do you recommend the rest time should be between sets? Thanks
Thank You!!
Great video! Wondering if you have any advice / tips for someone looking to address a strength imbalance / assymetry between legs. Currently I'm doing a series of exercises that target *both* sides, but would it pay to spend a little more time on the weaker side, say a few more sets perhaps?
Hi Andy, I created a video on exactly this topic a few months ago: ua-cam.com/video/7Qy90pMU3OI/v-deo.html Hope it helps :)
Legend! Have watched a tonne of your videos but missed that one somehow. Thanks :)
I've done plenty of 60min jump rope sessions
I wish this guy was my physio
Instead of looking at you, why don't you let us contentious look at examples while you talk?
These exercises are good in themselves but if you have a hip/knee stability issue, these are too rigorous. There are other more gentler plyometrics you can do. Skipping, two and one foot mini jumps, lower alternating steps; the bench is too high for hip and knee issues. One should also have a degree of strength and stability in their ankles before trying these.
firstbornjordan I wouldn't agree. I think You're playing it to safe if you think there's to much loading. He all along you need to do them to your ability. Or break them down over a few sessions. You'd have worse issue stairs running down a hill than these.
True, I reviewed the video again, thank you. He did say, "a set of progressions."
/
his eyes are irritating me
Fuck off!
bala murugan you're irritating ME
Francesco Cabiddu ,you've made me laughed with tears.😂😂😂