As a 2:35:00 marathoner and 33:00 min 10K runner in my 30's to mid 40's, I found these exercises to be very valuable as i began to lose my speed and endurance when i reached my 65-70 year age level. Doing these bounding drills will keep your leg spring vitality intact and add years to running enjoyably. I have completed in every Hood to Coast run which started in 1982 and I am still going to run HTC #39 in 2020. The overview was very complete and also adds a bit of caution so you don't incur an injury. Thank-you for an excellent presentation!
This is the best video I have seen on plyometrics. Professional, thorough, and with specifications. Very well explained and well-illustrated. I like the emphasis on progression.
So much value in one single video. I just realized I've been doing the wrong exercises for my current level (beginner). My knees are super thankful. Thank you!
I am a Taiwanese. I can't get too much information from your videos because I am not good at English but I can still learn something from some dynamic information. Thank you very much.
This was very informative. I'll definitely be utilizing forward hops, alternating bounds, and strike jumps in my sprinting routine. Thanks so much for the thorough and understandable breakdown.
@@EzhikBomj An increase in reaction times and power delivery. I'm currently in a brief resting period, however, those have been my observations since implementing these additions some time ago.
Hi, this is Neil, Nan's husband. I'm looking to get back into TKD, and train for my 3rd dan. At 63 I've trained since I was 15, ex PTI, rugby, american football, aikido, judo, tang soo do, soccer, volleyball, mtb racer, triathlete etc, etc. 2008 I got a BAD injury, dynamic hip screw fitted, with groin complications etc. Be very interested in talking, if possible for some rehab/basic strength work, though I do do lots already! Thank you. Regards, Neil. Great video by the way.
great content. maybe make a video on a full training plan for beginners, intermediate, advanced people that want to improve their sprinting/speed/max power. Thanks :)
Hello you're really interresting, good job ! Just about the OTG : his goal is not to limit the force of your muscle. He does a inhibition when you do a little force, so to control the movement. Its role is to modulate movement via inhibition on the motor units. (Pierrot-Deseilligny and Burke, 2005) It's what I understand, but I don't know studies about OTG and pliometric movement (where you have a lot of force and speed), if you have, I'm really interest ! Thank you =)
My most irritating injury has been an ongoing thing around my left hip, including the psoas & adductors. It’s sort of like athletic pubalgia. It never had a catastrophic tear, but it’s been strained many times and takes me out for a few weeks each time. I think part of the issue is poor internal rotation of the femur, so I’m working on that. There’s a study on baseball players showing poor IR is correlated with groin and hamstring strains, and doing femoral IR lights up the exact spot I repeatedly injure. Worst acute muscular injury was a stage 2 hamstring strain in the beginning of my senior year, which killed my season. It took 10 weeks before I could sprint at sub 11 speed. Lastly, my most concerning injury I’ve had is femoral nerve compression from deep squatting. It left me with shooting nerve pain down the front of my leg any time I went into hip extension with knee flexion. Took about 6 weeks to calm down.
Hey athlete.x can you give us some simple progressions for the more advanced plyos that you're doing. I'm no Usain bolt but I've been doing a lot of the intermediate exercises you've detailed in the video. (Depth jumps etc.) Thanks, would really help out
I'm a 16 yr old high school 100m/200m sprinter in my offseason and when doing hops (even tuck jumps) I notice I'm always plantar-flexing. Do you think its more effective and efficient to be dorsiflexed during these movements to increase basic elastic strength and ankle, hip rigidity?
When I do hops, I aim to feel myself almost pulling myself off of the ground with dorsiflexion and arms. You don't have to hit the ground with your ankle totally dorsiflexed, but you'll bounce more efficiently with some pretension on the achilles.
Good work and very helpful information I just would add a little thing: For a beginner things can spiral out of control quickly and I get lost easily in the details . I would like to see you do a more beginner oriented video to explain the basics Thanks a lot
What do you think about single leg jump from sitting on a box without using stretch reflex? Is it good for accleration or you prefer split leg box jump?
Yeah, just focus on less specific exercises in the off season. You can do a lot of hops and jumps in the off season, which will help prepare you for bounds or depth jumps after the off season is done.
@@ATHLETE.X Ok. Sorry but I have one more questing. I was thinking about after plyos, is it ok to do stregnth-endurance like 20 burpees a set? Or would it remove the explosive effect? Thanks in advance
Yeah ACL issues are tough. Can you do low hops, like bouncing off the ground smoothly to a height of 1-3 inches? That has great effects without much risk, but obviously only if the acl allows for it.
@@ATHLETE.X yeah that's the plan. Since the surgery I've managed to get quite strong in the powerlifting sense, but I'm now trying to transfer into sprinting again. Your videos and articles have been my main go-to for training tips. Love your stuff mate. I'm going to start with low heights and work my way up. I do small single leg hops and hurdles at the moment but hopefully I can do impressive single leg box jumps like you some day :) Keep up the great work. Love from New Zealand.
Awesome video once again!very informative. I was just wondering how much general volume you should do whit a plyometric exercise( like how many jumps in total. ) I know that sets and reps depends on the exercise and how intense it is, but is there a general guideline?
Hi Cody . I am a dancer but I love a multitude of athletics especially running and calesthenics and an ex basketballer . I also have psoas problems and adductor tears on left side. when I run or walk over 10km it seizes up and oh the pain! . Can you please tell me, what is best prevention other than the usual psoas stretches. ? Is there any weight trainin machines or exercises with fine focus targeting that get these especially the psoas healthy? thanks
Sorry you have psoas issues. There are exercises you can do to release the psoas. TRE is a series of exercises that can dramatically release the psoas. Watch the video here on UA-cam. Deep Psoas Relief. Also- constructive rest position is very helpful. Simply lie on your back with knees bent and relax for 15 minutes. Seems too simple to work, but it does. Good luck.
2:15
In-Place Hops
Single Leg Sideways Hops
Stiff Ankle Hops
Forward hops (each or LLRR)
3:58
Box jumps
DB box jumps
Single leg box jumps
Vertical Jumps
Horizontal box jumps
5:34
Depth jump
7:28
Leg bounds (many variations)
11:57
Acceleration
Split squat box jump
box strike
split leg a cycle
a box strike jump
hop 1 leg, 2 leg, in place
bounds
box jumps
split lunge jump
depth jump
Cejay where to get the speed bands u know
Hahaha, this yt channel is literally a sprinter's goldmine. Keep it up.
Thats the goal! haha. Looking to expand into other sports as well, though sprinting will always be the main focus.
Bald is also the reason for less wind resistance bro lol
As a 2:35:00 marathoner and 33:00 min 10K runner in my 30's to mid 40's, I found these exercises to be very valuable as i began to lose my speed and endurance when i reached my 65-70 year age level. Doing these bounding drills will keep your leg spring vitality intact and add years to running enjoyably. I have completed in every Hood to Coast run which started in 1982 and I am still going to run HTC #39 in 2020. The overview was very complete and also adds a bit of caution so you don't incur an injury. Thank-you for an excellent presentation!
Bro 33 min 10k is good asf, ur telling me U kept at least a 5:00/mile pace for 30 mins?
This is the best video I have seen on plyometrics. Professional, thorough, and with specifications. Very well explained and well-illustrated. I like the emphasis on progression.
So much value in one single video. I just realized I've been doing the wrong exercises for my current level (beginner). My knees are super thankful. Thank you!
I like that one spécialy when you show the exercices. Good présentation!
Thank you for the comment! I will continue to include video clips to make sure the content makes sense and is entertaining.
I am a Taiwanese. I can't get too much information from your videos because I am not good at English but I can still learn something from some dynamic information. Thank you very much.
Hey is your English good know?
This is fantastic quality and very informative. Shocks me channels of this quality have so few subscribers. Thanks for the great video!
What about reps and sets ? And recovery time
Nice video though❤👍
Great exercises and explanations thereof!!! Super knowledgeable 👌
Glad you liked it!
You're the man bro. Thank you for your tutorials man. This has helped me with my rugby leauge training etc.
You're very knowledgeable and share it very clearly! Great content!
First plyos-for-sprinters video I've seen with good foot placement on landings - flat-foot. Many demos are super toe-y and dig into the track.
This was very informative. I'll definitely be utilizing forward hops, alternating bounds, and strike jumps in my sprinting routine. Thanks so much for the thorough and understandable breakdown.
Updates?
@@EzhikBomj An increase in reaction times and power delivery. I'm currently in a brief resting period, however, those have been my observations since implementing these additions some time ago.
@@thejoshuathomasgreat keep it up thanks for the response 🙌
one of my favorite youtubers 👍👍
🤯 Why didn't this channel (and UA-cam) exist 20 years ago when I was in highschool?!
My brain is now as swole as I hope my legs will be
man you know your stuff....props
Scientifically well explained..Very interesting. Really enjoyed the video. Thank you very much.
Amazing content. I want to train my son for sprinting and here it is.
Top class video bro, this is really useful information!
Thank you very much!
This is a great video.. Very informative..
amazing video straight to the point very in-depth and super beneficial. These videos are extremely beneficial just amazing work dude. keep it up man
Thanks for the kinds words and for watching. Glad it was useful!
Fantastic advice. Thankyou so much.
excelent content ! thank you for what you're doing !
Honestly, thank you so much for this video! It was very helpful
Dude, your exercises look really flashy and cool. Usefull as well thanks!
great video. excellent info, thanks
I was really missing out before discovering your channel! Thanks for the information on each exercise 👍🏼
You are realy nice helping good person and also a lot of thanks
,
Thanks. This is indeed a good video with great content. I need to look at it again.
I've been looking plyometric videos for hours and this is the last one because this helped me the most. Thanks for this really good video
Best channel for a sprinter 😍😍
What a great video. Such a wealth of information. Thanks!
10:48 woah yes. I've come up with same thing because my first step during the start feels weak.
Just what i needed! 🙌🏼
Glad you enjoyed!
Really good material and presented well too!
Pure gold
Hi, this is Neil, Nan's husband. I'm looking to get back into TKD, and train for my 3rd dan. At 63 I've trained since I was 15, ex PTI, rugby, american football, aikido, judo, tang soo do, soccer, volleyball, mtb racer, triathlete etc, etc. 2008 I got a BAD injury, dynamic hip screw fitted, with groin complications etc. Be very interested in talking, if possible for some rehab/basic strength work, though I do do lots already! Thank you. Regards, Neil. Great video by the way.
Very enlightening information
The hops are good for ankle stability as well
Thank you very much.
This video is helpful
great content. maybe make a video on a full training plan for beginners, intermediate, advanced people that want to improve their sprinting/speed/max power. Thanks :)
I'd also love that
Excellent...my throwers will be using some of these exercises this season!
That double box jump off the single leg.. sick
good knowledge
This is excellent contents thank you
Thank you
Good stuff, man
Awesome content! Thanks.
Wow. Thanks
Thanks for watching, Jean.
Ur videos impressed me n forced me to sucsribe, keep going
Sets and reps?
Thanks once again bro. 🙏🏾
You got it bro! Thanks for scoping the video.
Hello you're really interresting, good job ! Just about the OTG : his goal is not to limit the force of your muscle. He does a inhibition when you do a little force, so to control the movement. Its role is to modulate movement via inhibition on the motor units. (Pierrot-Deseilligny and Burke, 2005) It's what I understand, but I don't know studies about OTG and pliometric movement (where you have a lot of force and speed), if you have, I'm really interest ! Thank you =)
Im back to playing League soccer and this will increase my game for sure thanks for introducing I feel as if I will have an advantage lol
Update?
Cody, what's the most serious injury or injuries you've had and how long did it take to heal?
My most irritating injury has been an ongoing thing around my left hip, including the psoas & adductors. It’s sort of like athletic pubalgia. It never had a catastrophic tear, but it’s been strained many times and takes me out for a few weeks each time. I think part of the issue is poor internal rotation of the femur, so I’m working on that. There’s a study on baseball players showing poor IR is correlated with groin and hamstring strains, and doing femoral IR lights up the exact spot I repeatedly injure.
Worst acute muscular injury was a stage 2 hamstring strain in the beginning of my senior year, which killed my season. It took 10 weeks before I could sprint at sub 11 speed.
Lastly, my most concerning injury I’ve had is femoral nerve compression from deep squatting. It left me with shooting nerve pain down the front of my leg any time I went into hip extension with knee flexion. Took about 6 weeks to calm down.
first view, instant sub and bell, splendid explanation I learnt stuff , thank you Sir
Hey athlete.x can you give us some simple progressions for the more advanced plyos that you're doing. I'm no Usain bolt but I've been doing a lot of the intermediate exercises you've detailed in the video. (Depth jumps etc.) Thanks, would really help out
Start adding in dumbells and doing them and do them on single leg so sl depth drops sl bounds sl box jumps and making it harder
when do you think a sprinter should progress from doing just hops to getting into more complex jumps, depth jumps, and bounds?
great bro.... really helpfull...
Can you please suggest Plyo exercises for the 10-15 years athletes (Speed skating)
Awesome info, what about reps and sets???
Thannkyou so much but but How many sets and reps i have to do?
Depends on you, tryed for each exercise, 2 mins for two rounds.
@@octavioibanez4478 no
@@tombrockhoff3081 i just said it depends on you, it's not recommend.
The article is down, please fix it. Thanks.
amazing video bro
I'm a 16 yr old high school 100m/200m sprinter in my offseason and when doing hops (even tuck jumps) I notice I'm always plantar-flexing. Do you think its more effective and efficient to be dorsiflexed during these movements to increase basic elastic strength and ankle, hip rigidity?
When I do hops, I aim to feel myself almost pulling myself off of the ground with dorsiflexion and arms.
You don't have to hit the ground with your ankle totally dorsiflexed, but you'll bounce more efficiently with some pretension on the achilles.
Thank you sir
This video is fantastic! Where would skips fall? In what category? By skips I mean A and B skips etc.
Wish i knew where to get those bands in ur previous video
Good work and very helpful information
I just would add a little thing:
For a beginner things can spiral out of control quickly and I get lost easily in the details .
I would like to see you do a more beginner oriented video to explain the basics
Thanks a lot
EXCELLLLLLEEENT!
Very good!
gold..now gotta figure out how to put all that into a weekly schedule..and stay healthy lol
If you could only do 3 plyos what would it be
Sorry friend, can you tell more about reps, series and rest times please?
How many repetitions and sets you should do at every exercise
Your site must have a problem. It is not opening the articles so we can read.
THANKS Man
Hey man you should really make a podcast!
What do you think about single leg jump from sitting on a box without using stretch reflex? Is it good for accleration or you prefer split leg box jump?
Great ❤️🙏🏻🙏🏻🙏🏻🙏🏻
How many jumps per day you have to also tell in the video
Would tuck jumps go in the hop category? Thanks
I'd say they're a blend of hops & jumps. The impact is a bit higher, but not very high.
@@ATHLETE.X can I do then during the off season?
Yeah, just focus on less specific exercises in the off season. You can do a lot of hops and jumps in the off season, which will help prepare you for bounds or depth jumps after the off season is done.
@@ATHLETE.X Ok. Sorry but I have one more questing. I was thinking about after plyos, is it ok to do stregnth-endurance like 20 burpees a set? Or would it remove the explosive effect? Thanks in advance
This has always been where my training has lacked since my ACL surgery. I just can't handle any sort of plyometric volume
Yeah ACL issues are tough. Can you do low hops, like bouncing off the ground smoothly to a height of 1-3 inches? That has great effects without much risk, but obviously only if the acl allows for it.
@@ATHLETE.X yeah that's the plan. Since the surgery I've managed to get quite strong in the powerlifting sense, but I'm now trying to transfer into sprinting again. Your videos and articles have been my main go-to for training tips. Love your stuff mate.
I'm going to start with low heights and work my way up. I do small single leg hops and hurdles at the moment but hopefully I can do impressive single leg box jumps like you some day :)
Keep up the great work.
Love from New Zealand.
Very informative
what are your views on eccentric muscle training There is a saying that eccentric is better than concentric. Pls can u upload a video on that
Awesome video once again!very informative. I was just wondering how much general volume you should do whit a plyometric exercise( like how many jumps in total. ) I know that sets and reps depends on the exercise and how intense it is, but is there a general guideline?
fantastic!!! How often should u do plyometrics if ur advanced sprinter? 5 times a week, 3 times a week?
Good content
Sooo goood!!!
How many days a week can you hop without risking injury, especially if you run,.
what a facsinating study
Good video
Thank u very much Sir👍
I realized that my bounding has been extremely off recently. How would you recommend to incorporate plyometrics?
Awesome...
Reps, sets & rest times?
Hi Cody . I am a dancer but I love a multitude of athletics especially running and calesthenics and an ex basketballer . I also have psoas problems and adductor tears on left side. when I run or walk over 10km it seizes up and oh the pain! . Can you please tell me, what is best prevention other than the usual psoas stretches. ? Is there any weight trainin machines or exercises with fine focus targeting that get these especially the psoas healthy? thanks
Sorry you have psoas issues. There are exercises you can do to release the psoas. TRE is a series of exercises that can dramatically release the psoas. Watch the video here on UA-cam. Deep Psoas Relief. Also- constructive rest position is very helpful. Simply lie on your back with knees bent and relax for 15 minutes. Seems too simple to work, but it does. Good luck.
bro I'm 14 and I'm not able to bound the stride length while sprint 100m. soo, can you help me through this?
what would be your recommendations for a squash player?