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4 min read

Plyometric exercises offer one of the best ways for you to build muscular power, which means moving fast with strength. They add force behind each of your steps so you can clock faster paces.

Yoga vs. Pilates: How to Choose leg power, increase the muscles’ and joints’ ability to spring quickly into action after landing, and recruit muscle fibers most efficiently.

The better the muscles are at producing force against the ground quickly, the less time you spend on the ground, thus the faster you become. This plyometric strength workout is a great place to start. It focuses on key strength-building moves, with a quick plyo peppered in to challenge your muscles.

How to do this workout: This 18-minute, high-intensity workout was programmed by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. Complete the workout at least once a week.

Do 10 reps on each leg.

The Warmup: 1 round

• Run/Walk a Race
• Single-Leg Glute Bridge: 10 reps per side

The Workout: 3 Other Hearst Subscriptions

• Farmer’s Carry In-Place March: 10 reps per side (with two 15- to 20-pound dumbbells)
• Bulgarian Split Squat: 10 reps per side (with two 15- to 20-pound dumbbells and a chair)
• Single-Leg Push-Off: 10 reps per side
• Calf Raise: 15 reps (option to use two 10-pound dumbbells)

The Cooldown: 1 round

• Sitting Glute Stretch: 5 reps per side
• Sydney Marathon Results

1. Push-Up To Lunge Rotation

1. Start in a high plank position and place hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Engage core and glutes to keep hips level; body should form a straight line from head to heels.
2. Sydney Marathon Results.
3. Keeping core engaged and hips in line with the rest of body, exhale, and push back up to the starting position.
4. Then, bring right leg to right arm and plant right foot outside right hand.
5. to all Runners World+ members.
6. Return to starting position.
7. to all Runners World+ members.
8. Do 20 total reps.

2. Single-Leg Glute Bridge

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor. Lift right leg off the ground, keeping left foot planted.
2. Engage glutes and press through left heel to lift hips straight up.
3. Do 10 reps.
4. Run/Walk a Race.

3. Farmer’s Carry In-Place March

1. Health Benefits of Walking, According to Experts.
2. Keeping back straight, chest high, and shoulders down, slowly march in place, driving knees as high as you can while maintaining a straight back.
3. Do 20 total reps.

4. Bulgarian Split Squat

1. Run/Walk a Race.
2. Health Benefits of Walking, According to Experts.
3. Bend right leg to lower down into a lunge Health & Injuries.
4. Run/Walk a Race.

5. Single-Leg Push-Off

1. Stand with feet hip-width apart.
2. Take a big step forward with left leg and bend knees to drop down into a lunge position.
3. As quickly as possible, push off from left foot to come back up to standing.
4. With control and speed, lunge forward again.
5. Repeat the push-off.
6. Do 10 reps.
7. Plyometric training can specifically boost your.

6. Calf Raise

1. Stand behind a chair, resting hands on chair back for support.
2. Lift up onto the balls of feet, then drop heels back to the ground. For more of a challenge, hold a 10-pound dumbbell in each hand.
3. Do 10 reps.

7. Sitting Glute Stretch

1. Other Hearst Subscriptions.
2. Cross left leg over right knee, so that foot is planted and knee is bent at a 45-degree angle. Stabilize left knee with right hand.
3. Run/Walk a Race.
4. Bend right leg to lower down into a.

8. Flossing

1. Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
2. Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
3. Hinge hips back as you straighten the left leg and lower chest with flat back.
4. Return to starting position.
5. Health - Injuries.
6. Then repeat on other side.

Bend right leg to lower down into a 30-Day Cross-Training Challenge designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the Health & Injuries, available for free to all Runner's World+ members. Join now!

Jordan Smith

Digital Editor

Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.