Plyometrics Exercises for Hurdlers: Increase Agility, Power & Speed
by Melinda Burris

This article explores the origins of plyometrics exercise and why this type of workout is beneficial for all athletes looking to increase their agility, power, and speed. How plyometrics are particularly useful for hurdlers who are always looking to achieve higher heights and safer landings while maintaining as much speed as possible is discussed, with instructions given for how to perform four basic plyometric exercises you can introduce into your training routine.

[am4show not_have=’g5;’]

[/am4show][am4guest]

[/am4guest][am4show have=’g5;’]

The History of Plyometrics

Although many people erroneously automatically associate plyometric exercise with gymnastics, this training approach, also often referred to as “jump training”, was not developed solely for one sport. Eastern European countries that were then part of the Soviet Union are credited with originating this method to train their Olympic athletes. Once these countries began achieving success, other countries took notice.¹

The term plyometrics is credited to a U.S. distance runner who, after witnessing the jumping exercises the Soviet athletes were doing, decided to try it. Plyometrics did not become widely used outside of the track and field community until the 1970s, when other athletes competing in sports that required “cat like agility and quick acceleration” took note and began incorporating these jumping exercise routines into their training regimens. Plyometrics has evolved and expanded over time, and the term is now associated with high-intensity, explosive exercises geared toward developing an increase in power, strength, and speed.¹

Plyometric exercises require eccentric and concentric muscle training, which is why it is so effective for increasing speed. Research studies comparing a group of runners who employed plyometric exercises versus a control group of runners who did not demonstrate that the incorporation of plyometric exercises resulted in numerous positive outcomes, including improved step length, increased VO2 max, and a higher rate of peak speed.¹

While it’s a given that runners are always looking for ways to increase their level of speed, having a fast reaction time and the ability to move swiftly and with agility are skills that all athletes need. Plyometrics can help you develop and improve these abilities, so if you aren’t already incorporating these exercises into your regular training sessions, and upping your level of speed is one of your goals, you should start now.

Practiced correctly, plyometrics allows jumpers and hurdlers to jump higher while at the same time increasing the speed of their ground response. Why? Because these exercises train the athlete to lessen how much they bend their joints on impact and, through the acquisition of a higher level of stored elastic potential energy in the muscles (which plyometric training promotes), recover and rebound more quickly following each jump. This is important because minimizing any amount of post-hurdle clearance collapse of the hips, knees, or ankles is essential for the hurdler to maintain speed and proper technical form.²

The following is a list of plyometric exercises and directions for how to perform each:

1. Jump Squats: This basic plyometric power move is a great way for coaches and trainers to judge an athlete’s skill level and identify weaknesses that need to be focused on. *Before trying this move, you must master the ability to do a squat properly.

Begin in the squat position, then jump up until your feet are off the ground and your legs are straight. A proper landing requires that you bend your knees into the squat position again before touching ground. Experts have observed that you can get a higher lift if you move your arms in a pumping motion as you jump. Continue doing this exercise regularly, and you should be able to achieve higher jumps as your body becomes used to the motions required.¹

Do 3-5 sets, with 5-10 repetitions per set.

2. Box Jumps: Once you have mastered jump squats, you can move on to the box jump. This exercise requires the use of a box or solid bench to protect you from falling. The box or bench needs to be between 12-30 inches in height. Begin at the shorter end and work your way up.

Assume the squat position, then jump up and land on the box or bench.

If your goal is to increase your explosiveness, you should do 3-4 sets, with 5 repetitions per set. *It’s important to allow your body to recover between sets by resting for several minutes before beginning again.

If you are working to increase your endurance, use a bench or box of lower height and do 2-3 sets of 20 or more repetitions. *Remember to rest between reps!²

3. Pogos: This exercise requires the athlete to attempt to bounce as high off the ground as possible while keeping their ankles, knees, and hips stiff, yet somewhat flexed.²

This exercise is most effective when done while simultaneously performing a double arm action. Doing so helps build the higher coordination level required for more difficult plyometric moves.²

Do 2-4 sets, with 10-20 repetitions per set. *Your focus during this exercise should be on achieving as much height as possible.

4. Lateral or Diagonal Bounding:

Lateral bounding exercise is beneficial in many ways, as the ability to do so has been shown to reduce injury while increasing the athlete’s capacity for changing direction quickly. This move targets the hip muscles and is referred to as bounding because it focuses on alternating between legs.³ 

For this exercise, you want to start from the stork stance, an exercise often used to assess balance. To get into your stork stance, do the following:

• Begin by standing on one leg.
• Then bend from the waist in a forward motion until the body is parallel to the ground.
• Move your arms out to your sides so that they are almost parallel to your shoulders.
• Raise the non-standing leg in a backward motion, bringing it parallel to your upper body.

Once you are in the stork stance, you want to bound (or leap) in a side-to-side motion, being sure to keep your recovery leg in front of you. These lateral leaps challenge and, with continued efforts, improve your body’s coordination, strength, and agility.³ 

Do 3-6 sets of 3-5 repetitions per leg.

Trading off and doing repetitions on each leg enables you to build the explosive power you need without overstraining the muscles. As your competence with this exercise grows, you may consider adding additional weight to keep the exercise challenging and increase intensity.³

Things to Remember

If you are a novice athlete or new to plyometrics, it is wise to evaluate your physical prowess before embarking on a plyometric workout, as they can be taxing, and those who are new to this type of exercise often experience some level of muscle soreness.

Remember to start slowly, just as you should with any type of strength training, challenging yourself further only once you have mastered the basics. As with any type of workout, listen to your body and take breaks when you need them.²

References:

1. (16 December, 2024). 7 Plyometrics for Speed and Power.
2. Australian Athletics. (n.d.). Plyometrics for Sprinters and Hurdlers.
3. Valle, C. (n.d.). The Six Top Plyometric Workouts for Athletes.

[/am4show]