When it comes to improving performance, most endurance athletes think of training specificity: “Run more, and I’ll get better at running.” But what happens when life gets in the way? Whether it’s a busy work week or family commitments, traditional training isn’t always feasible.
This is where creative approaches, like plyometric training, can bridge the gap. By targeting specific adaptations—such as neuromuscular efficiency and energy conservation—plyometrics can help athletes improve their performance in ways that go beyond simply logging more miles.
What Is Plyometric Training?
Plyometrics are explosive, high-intensity exercises that leverage the stretch-shortening cycle (SSC). The SSC involves pre-stretching the muscle-tendon unit (MTU), storing energy during the stretch (eccentric phase), and releasing it during the contraction (concentric phase).
This process is like stretching a rubber band: the faster and more efficiently the muscle stores and releases energy, the better your performance. Plyometrics are particularly valuable for endurance athletes because they improve mechanical efficiency and neuromuscular coordination, allowing you to conserve energy and sustain performance for longer.
Why Should Endurance Athletes Do Plyometrics?
- Boost Running Economy
Running economy is the oxygen demand or energy cost of running at a given pace. Plyometric training improves running economy by enhancing MTU stiffness, energy storage, and force transmission. Research shows that endurance athletes can reduce their energy costs by 3.2–6.4% after 12 weeks of plyometric training. - Enhance Neuromuscular Efficiency
Plyometrics improve the brain’s ability to coordinate muscle movements. Better neuromuscular efficiency leads to smoother, more economical movements, saving energy over time. - Increase Fatigue Resistance
Fatigue affects performance by altering running form and increasing energy expenditure. Plyometrics strengthen tendons and improve neuromuscular coordination, helping athletes maintain efficiency even when fatigued. - Improve Swimming Performance
Upper-body plyometrics can benefit swimmers by enhancing shoulder strength and neural drive, which are critical for maintaining efficient strokes.
How to Start Plyometric Training
Key Factors to Consider
- Impact Velocity: Exercises like box jumps (landing higher than takeoff) focus on power, while drop jumps (landing lower) emphasise force absorption.
- Load Distribution: Bilateral movements (both legs or arms) are less intense than single-leg or single-arm exercises, making them ideal for beginners.
- Ground Contact Time: Shorter ground contact times increase reliance on the SSC, enhancing efficiency.
Beginner Plyometric Exercises
Lower Body:
- Hops (both single- and double-leg)
- Skips
- Alternating box taps
Upper Body:
- Plyometric push-ups
- Med ball throws
- Inverse rows
How to Progress
- Start Slow: Begin with low-intensity, time-based exercises (20–30 seconds per set). Focus on rhythm, coordination, and stiffness.
- Add Frequency: Include plyometrics 2–4 times per week as part of your warm-up or low-intensity days.
- Increase Difficulty: Gradually incorporate single-leg or multi-directional exercises as you gain strength and coordination.
- Monitor Quality: Prioritise proper form over volume to avoid injury and maximise benefits.
Final Thoughts
Plyometric training offers endurance athletes a great way to improve performance by enhancing running economy, neuromuscular efficiency, and fatigue resistance. By starting with simple, low-impact exercises and progressing gradually, you can unlock the full potential of your training.
Thanks, Coach Brett