Speed plyometrics is jump training that enhances your sprinting speed. Try these drills to speed up your limb movement and increase the amount of force you exert when your feet hit the ground.
Bounds
This important drill teaches you to exert force against the ground horizontally—something you don't normally learn to do in the weight room.
To perform Bounds you need a course.
- Start about 5 yards behind the course and jog to the start line.
- Once you hit the start line, drive your knee up until your thigh is at least parallel to the ground. As you do this, your foot should be flat.
- Drive your foot down to the ground and push yourself forward. As you push forward, lift up your other knee.
- Alternate, trying to take long strides.
Bounds are done for distance, usually 20-40 meters for three to five sets. Perform these after your warm-up on speed and agility days. Keep track of how many Bounds it takes you to cover a given distance. Over time, try to decrease the number of bounds it takes you to cover that distance.
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Speed Plyometrics to Help You Run Faster | STACK
