You want to be stronger and faster? Jump!

Once a friend of a physiotherapist who thinks yoga activity for masochists, jogging - one of the most traumatic sports and scorns all "fitnesistov", said after watching the video with Tabata account that we were doing that so we happily kill his knees. Just in this training were squat jumping out.

I know that these exercises are contraindicated for people who have knee problems, but if you have strong legs and no injuries, then why not try (with a coach)? Especially that such exercises will help you to become stronger and faster.

Plyometrics (As plyometrics, playometriya, playometrika, Eng. plyometrics, from ancient Greek. πληθύνω - multiply, grow or πλέον - longer, μέτρον - measurement) - initially - sports technique using percussive method; in the modern sense - jump training. Plyometrics is used by athletes to improve athletic performance, which require speed, agility and power. Plyometrics is sometimes used in fitness and is one of the major elements of training for parkour. Plyometric exercises use explosive, quick movements to develop muscular strength and quickness. These exercises help the muscles develop maximal force for the least possible amount of time.

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Wikipedia

During the races on long distances in the works include mostly slow twitch muscle fibers. Plyometric exercises teach us to use the fast-twitch fibers. Due to this we are able to work with their feet more quickly as a result of which, of course, increases speed and saves energy.

Force

Sports-medical doctor and member of Jordan Metzl Ironman competitions believes that training with plyometric exercise once a week will make you stronger and more endurance, improve your speed and quality will help to avoid injury.

At the University of Montreal and conducted research that resulted in runners who did the exercises with jumping for eight weeks, surpassed in its results the group, which performed strength exercises with weight.

injuries

Performing plyometric exercise increases the ability of muscles to put out hits, and so they remove stress from tendons. In the Journal of Athletic Training magazine said that they help to stabilize and align your knees during the attacks, which reduces the risk of injury.

Speed

Studies published in the Journal of Strength and Conditioning Research, showed that runners who have gone through 6-week course of training, including plyometric exercises to improve the results of their races at 2400 meters 3.9%. Plyometric exercises increase the strength of your lower body and thus help to maintain for a long period of relatively high speed.

Video

Video number 1

Performing 15 approach each exercise - this is one lap. Such communities should be seven.

Video number 2

Video number 3

In this video - great strength training with plyometric exercises.

Video number 4

Another full pliotrenirovka, which will take you only 15 minutes. At the same time remember how to jump rope. ;)

Video number 5

And last for today video with three simple plyometric exercises.

There are special plyometric exercises for runners who run in the running time, but for this we will prepare a separate post.

And please, before you start to perform the exercises given above, consult your trainer or doctor if you have knee problems.

Take care of yourself, and you successful runs!