Warm up With Plyometrics to Increase Speed
Plyometric exercises aren’t just fancy jumping techniques. They can make you a faster runner if you do them regularly, and can build strength and power regardless of your sport. A quick plio is a great way to warm up before a run or do a mini workout anytime.
This 8-minute Cyclone Fitness workout starts with simple dynamic stretches and progresses to more intense movements like dragon lunges and complex burpees. The complete workout looks like this:
- 20 monsters walking
- 30 ass
- 20 lap walks
- 15 (each side) kicking runners
- 20 dynamic squats
- 10 (each side) dragon lunges
- 10 toe-tapping burpees
While these exercises are fun and challenging, it’s important not to get carried away. Many jumps can be hard on your body, but you won’t get it until you feel pain the next day or get hurt a few weeks later. To safely perform plyometrics, the National Association for Strength and Conditioning recommends starting your workout with contacts no more than 40-50 feet (such as jumping). If you are in good shape, then 80-100 is fine for a start. Read the full set of guidelines to find out which exercises are the hardest on your body and how to safely recruit them.
Warm up before running | Cyclone Fitness