A key component of sprinting preparation is plyometric training. It targets explosive strength and neuromuscular responsiveness to achieve rapid acceleration and maximize velocity. Plyometrics elicit elastic and reactive muscles to produce faster ground contact, increased force output, and better stride mechanics.
Therefore, the faster an athlete can exert force onto the ground and recover for the next step, the more explosive their sprint will be. The right sprint drills and explosive sprint workouts can improve sprint mechanics, stride length, and turnover.
Depth Jumps
Depth jumps are among the most effective plyometrics for sprinters aiming to develop reactive strength. By stepping off a low box and immediately rebounding into a vertical jump, athletes learn to minimize ground contact time while maximizing upward force. This exercise enhances the stretch-shortening cycle and teaches the neuromuscular system to respond quickly and powerfully.
To execute effectively, athletes should focus on a soft landing followed by an immediate and explosive takeoff.
Bounding
Bounding is a sprint-specific plyometric that closely mimics the running stride. It improves ground force application, hip extension, and stride rhythm.
As each stride in sprinting requires both power and fluidity, bounding helps develop the coordination necessary for smooth, forceful steps. Athletes should focus on projecting themselves forward with each bound, emphasizing hip drive and maintaining balanced landings.
Single-Leg Hops
Single-leg hops are essential exercises for developing unilateral explosiveness in sprint acceleration. Sprinting is inherently a single-leg activity, and this drill helps reinforce the strength and stability of each leg individually.
Performing hops for distance builds power in the drive phase, while controlled repetitions emphasize form and balance. This exercise also enhances proprioception and ankle stability, both of which are crucial during early acceleration.
Box Jumps (Countermovement)
Box jumps with a countermovement help athletes train vertical force production and neuromuscular coordination. By incorporating a rapid downward and upward motion, sprinters learn to transfer stored elastic energy into explosive movement.
This drill is best performed with a medium-height box, allowing the athlete to prioritize quick takeoff and controlled landing mechanics. The goal is to land softly in an athletic stance while maximizing height.
Skater Bounds (Lateral Bounds)
Sprinting is linear, but lateral strength and control are important for alignment and stability. Skater bounds challenge the glutes, hips, and ankles as you leap laterally from one foot to the other. This routine develops lateral force production and athleticism.
It is especially beneficial for injury prevention around the hips and knees, as well as for supporting straight-line speed.
Pogo Jumps
Pomo jumps target the stiffness and elastic properties of the ankle joint. These short, repetitive jumps require minimal knee bend and are performed primarily with the calf muscles and Achilles tendon. The rapid rebound and foot speed taught in this movement promote sprint turnover and decrease ground contact time.
Pogo jumps also improve timing and coordination in fast sprinting.
Broad Jumps
Broad jumps are a foundational exercise in developing horizontal force. As acceleration in sprinting depends largely on the ability to drive forward, this drill helps athletes build the explosive power required in the first 10 meters of a sprint.
Broad jumps train the glutes, hamstrings, and quadriceps to work in unison for powerful forward projection. Each jump should be performed with maximum effort, followed by a soft landing and full reset to maintain intensity.
Tuck Jumps
Tuck jumps are ideal for increasing knee drive and hip explosiveness. By jumping vertically and pulling their knees high toward their chest, athletes reinforce the type of active recovery seen during sprint mechanics. This drill improves coordination and reinforces the rapid firing of the hip flexors.
The goal is to achieve height with each jump while landing compactly and preparing for the next repetition without delay.
Split Squat Jumps
Split squat jumps to simulate the explosive action of a sprint takeoff. This exercise develops leg drive, coordination, and reactive strength in both the front and rear legs. Alternating legs in mid-air challenges the athlete to stabilize quickly upon landing, mimicking the shifting dynamics of a sprint.
This drill also helps address leg strength asymmetries and reinforces proper posture during movement transitions.
Hurdle Hops
Hurdle hops are advanced plyometrics that combines explosive vertical jumping with rhythm and control. By setting up a series of hurdles, athletes must execute repeated maximal-effort jumps while minimizing ground contact. It trains reactive strength and develops an efficient stretch-shortening cycle under fatigue.
Hurdle hops also enhance body control and are effective for conditioning during sprint training cycles.
Frequently Asked Questions
How often should I do plyometrics to improve sprint speed?
Plyometrics can be performed 2 to 3 times per week, depending on training volume and recovery. Still, don’t forget to have adequate rest between sessions to avoid neuromuscular fatigue.
Are plyometrics suitable for beginners?
Basic plyometrics, such as pogo jumps and box jumps, can be introduced to beginners with proper instruction and guidance. More advanced drills, such as depth jumps or hurdle hops, should be reserved for athletes with a solid foundation in strength and coordination.
Can plyometrics replace weight training in sprint training programs?
Plyometrics complement but do not replace strength training. Both are important for sprint development, as strength provides the base, and plyometrics enhance the speed and application of that strength.