Plyometric exercises aren’t just fancy ways of jumping. They can make you a faster runner if you do them regularly, and can build strength and power no matter what your sport. A quick plyo routine is a great way to warm up for a run, or to do as a mini workout any time.
This eight-minute workout from Cyclone Fitness starts with some simple dynamic stretches and segues into more intense moves like “dragon lunges” and a challenging variation on burpees. The full workout looks like this:
- 20 monster walks
- 30 bum kicks
- 20 knee hug walks
- 15 (each side) runners with a kick
- 20 dynamic squats
- 10 (each side) dragon lunges
- 10 burpees with toe taps
While these exercises are fun and tough, it’s important not to get carried away. Lots of jumping can be hard on your body, but you won’t realise that until you’re sore the next day or developing an injury after a few weeks. To do plyometrics safely, the US National Strength and Conditioning Association recommends starting with no more than 40 to 50 foot contacts (for example, jumps) in a workout. If you’re fit, 80 to 100 might be OK as a starting point. Read the full set of recommendations for more information on which exercises are the hardest on your body and how to ramp up safely.
Pre-Run Warm Up Workout [Cyclone Fitness]
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