Plyometric circuit — start position
Start
Plyometric circuit — end position
End

Track / Session / Intermediate

Plyometric circuit

Jumps and bounds that make the legs springier. Short, sharp and fresh: quality of each contact beats volume.

Duration
≈ 30 min

The session

  1. Warm up: 10 min jog and the dynamic warm-up routine.
  2. 3 × 20 pogo jumps, 60 s rest.
  3. 3 × 20 m power skips, walk back.
  4. 2 × 10 single-leg hops per leg, 60 s rest.
  5. 3 × 30 m bounding, walk back.

Tips

  • On grass or a track, in good shoes.
  • At most twice a week, and not the day before a hard run.

Good for

Open in the app