No speed training program would be effective and successful without a carefully crafted plyometrics program. Simply put, plyometric exercises are those that call upon a muscle to reach its maximum amount of force in the shortest possible time. First developed in Eastern Europe for Olympic competitors, plyometric movements incorporate a quick, powerful movement using a countermovement. Proper plyometrics have been proven to increase muscle force and power, which in turn, affects quickness and subsequent speed.

The runner looking to incorporate plyometrics into a speed training program will benefit from both lower-body plyometrics to improve lower body power and upper body plyometrics to improve shoulder and arm swing power. Plyometric exercises, by their very nature, are more similar in form to sports-specific skills than standard weight training and involve just body weight or light resistance to allow for explosive speed. Because of this, plyometric training can do a great deal to improve sport-specific speed and power and add an important element to a speed training program.

When performing plyometric drills, increased forces are put on the musculosketal system. Thus, it is crucial that the athlete already have a sound base of fitness, strength and endurance. Plyometric exercises should not be attempted until the athlete has a thorough mastery of standard weight-training skills and abilities. Plyometrics are very challengind for the body and should never be attempted without proper preparation. At the very beginning of a plyometric program within a speed training program, the athlete can begin with less intensive exercises incorporated into a general circuit. Skipping, hopping and long-stride skipping are excellent introductions to plyometrics. From there, elevation can be added to these drills, being careful to emphasize a soft landing. The next iteration of plyometrics can begin to involve box jump-ups and downs (death jumps). Extra height, tuck jumps, squat jumps and other variations can be added as the athlete masters each level of performance.

Every plyometric exercise must be done quickly and absolutely correctly. Because of the increased physical challenge, there is also a higher risk for injury. There cannot be any shortcuts for both safety and effectiveness. As athletes begin a plyometrics program, it is recommended that they carefully monitor their progress and program as well as further research plyometrics and plyometric programs.

The following list is a short sampling of common and effective plyometric exercises:

Two foot hop from slightly bent-leg position
Squat jump
Two leg tuck jump
Elevated power skip
Lunge jump
Lateral leaps
High jumps over short barriers
Box jumps up and down
Box push offs to the front, laterally and side to side