Get More Speed – Plyometric Training Circuit
When it comes to speed, plyometric training plays a critical role in getting faster. Speed relies not only on force production and absorption, but also efficient transitions between strides.
Plyometric training plays right into this because you can break it down, and work each of the attributes above in isolation, then piece them together to build the efficiency of these attributes in unison.
In the plyometric training circuit I’m going to share with you, we’re going to work on increasing your top speed.
Believe it or not, vertical jump training translates better to top speed than horizontal jump training does. This is because during stop speed, you’re fighting gravity more.
As such, we’re going to be working mainly vertical force production in this circuit.
Let’s get into it.
The Circuit
- Pogo Jumps
Pogo jumps develop energy efficiency in the ankle. By limiting activation of the knee and hip, you’re allowing the ankle to work on absorbing and producing force quickly, while maintaining dorsiflexion. You’ll perform these for 10 secs, then take 10 seconds off, two times through.
2. Forward Pogo Jumps
These are the same as pogo jumps, except you’re propelling yourself forward, teaching the ankle to produce force that way. You’ll perform these for 10 yards two times through.
3. High Power Skips
This movement will help you fight gravity by improving your ability to produce vertical force. You’ll perform this movement for 10 yards, two times through
4. Horizontal Power Skips
This movement will improve your acceleration by improving your ability to produce force horizontally. You’ll perform this movement for 15 yards, two times through.
5. A-Skips
This is a technique movement that will increase your sprinting efficiency. It’s basically a fast power skip. You’ll perform this movement for 10 yards, two times through.
6. High Power Bounds
Here’s another one that will increase your ability to produce force vertically. On this movement, you want to ensure you’re producing as much force as possible, while staying on the ground for as little time as possible. You’ll perform this movement for 10 yards, two times through.
7. Horizontal Power Bounds
This is the same as above, except your propelling yourself forward, working on producing horizontal force. As I said above, spend as little time on the ground as possible in between jumps. You’ll perform this movement for 15 yards, two times through.
Summing it Up
The great thing about this plyometric circuit is that you can do this two to three times a week in addition to your normal training. If you do this consistently, you’ll see, not only an increase in speed, but other aspects of explosiveness as well.
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