120
Workout

Plyometric training for runners

~55 min.
~660 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Squat jump
9
Level: 2
20 sec.
Hammock
1
Level: 1
30 sec.
Sprinter start
9
Level: 3
R1
20 sec.
Sprinter start
9
Level: 3
R2
20 sec.
Incline (feet at shoulder width)
1
Level: 1
30 sec.
Split Jump
9
Level: 2
20 sec.
Lower back stretch with rotation
1
Level: 1
30 sec.
Lower leg extension
1
Level: 1
30 sec.
Squat jump
9
Level: 2
20 sec.
Hammock
1
Level: 1
30 sec.
Sprinter start
9
Level: 3
R1
20 sec.
Sprinter start
9
Level: 3
R2
20 sec.
Incline (feet at shoulder width)
1
Level: 1
30 sec.
Split Jump
9
Level: 2
20 sec.
Lower back stretch with rotation
1
Level: 1
30 sec.
Lower leg extension
1
Level: 1
30 sec.
Squat jump
9
Level: 2
20 sec.
Hammock
1
Level: 1
30 sec.
Sprinter start
9
Level: 3
R1
20 sec.
Sprinter start
9
Level: 3
R2
20 sec.
Incline (feet at shoulder width)
1
Level: 1
30 sec.
Split Jump
9
Level: 2
20 sec.
Lower back stretch with rotation
1
Level: 1
30 sec.
Lower leg extension
1
Level: 1
30 sec.