Plyometrics involves quick, strong muscular contractions to build speed and power. Power and speed are, of course, is very crucial to running and cycling. Your foot must forcefully contact the ground to produce run speed, and forcefully push on the pedals to produce power.
Plyo jumps are a plyometric exercise that produces force in a manner similar to cycling and running. Start with a riser or step 12-16" above the ground. Place your right foot on the step. Make sure your posture is erect, back strait and core muscles tight. Forcefully step upwards using the ball of your right foot, pushing and projecting yourself towards the ceiling. As you start to come down you will switch feet in the air and place your left (opposite) foot on the step and landing with your right foot.
Get into a rhythm as if you were running or cycling; left foot push, left foot down, right foot push, right foot down. It is very important that you brake your motion on the downward (loading) phase. Concentrate on projecting your motion forcefully upwards and then coming down slow and controlled. Do not land on a strait leg. Keep a slight bend in your knee and soften the impact.
Plyometrics is productive but stressful to the body. Add plyo jumps in gradually no more than 2x per week.
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