Injury Prevention - Plyometrics

The following is from a Runners World Article on preventing common running injuries.

Jumping exercises increase elasticity—the springs that give running a light, bouncy feel. But they can also teach you how to minimize your impact on landing. If you’re not currently strength training, master bodyweight moves without jumps first. Then, add these plyometric exercises after performing the other moves (listed above) in this program. Start with very low reps when you’re just starting with these plyometric moves, Vasudevan says, and then gradually work up to the number of reps listed below over four to six weeks.

Complete these **plyometric exercises** 2 to 3 times a week, preferably on "Q" day workouts (either at the beginning or end of the workout).

Squat Jump

Why it works: Squats target all your leg muscles, and adding the jump turns up the burn while preparing your body to handle impact.

How to do it: Stand with feet slightly wider than hip-width apart. Lower into a squat by sending hips down and back. Quickly **explode up**, feet coming off the ground. Land with bent knees and lower right back into a squat. Repeat. Do **10-20 reps**.

Lateral Jumps

Why it works: It’s important for runners to work in different planes of motion besides front-to-back (the sagittal plane). This move works the **lateral (side-to-side) plane** motion.

How to do it: Place a long object (like a dumbbell or resistance band) on the ground and **jump over it quickly side to side**, staying on the ground as little as possible. Do **3 sets of 10 reps** total.

Lunge Jumps

Why it works: This move helps you practice **single-leg explosiveness**—exactly what you need for power and speed on the run.

How to do it: Start standing. Step one leg back and lower into a lunge. **Explode up**, switching legs in the air, and landing softly in a lunge with the opposite leg in front. Continue alternating. Do **10-20 reps** total.

Pogo In Place

Why it works: Pogo hops develop **explosive power**, enhance foot and ankle stiffness, and improve overall joint health.

How to do it: Stand up tall. Push through the **ankle** using as little knee bend as possible. Land softly, spend as little time on the ground as possible, and transition into another jump. Keep the movement controlled and maximize height. Begin with **2 sets of 12 reps** and build to **3 sets of 16 reps**.

Pogo Forward / Pogo Backwards

Why it works: This variation builds on pogo jumps by introducing controlled horizontal movement, which is essential for running mechanics, speed, and overall foot stiffness.

How to do it: Spring forward or backward with both feet, focusing on **horizontal** (not vertical) motion. Keep your jumps low to the ground and maintain a quick, rhythmic pace. Begin with **2 sets of 12 reps** and build to **3 sets of 16 reps**.