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PLYO-DRILLS – INNOVATION IN SPEED TRAINING

PLYO-DRILLS – INNOVATION IN SPEED TRAINING

Plyo-Drills is a new approach of exercises with the use of low boxes (60cm x 60cm x 15cm) with the purpose of speed improvement. We use the boxes in a way that the athletes would be forced to better perform running phases (efforts, timing, technical skills). All exercises can significant improve running mechanics and affect speed of striding actions. The drills improve the main component of sprinting strides, the ground time. Just after few weeks of application of plyo-drills, the ground time can be improved on average by 0.005sec per stride. Taking into consideration that a sprinter runs a 100m distance in approximately 50 steps, the total improvement can be within 0.25sec.

Bellow is an attempt to describe exercises and outline the progressive application of Plyo-Drills:

1. Plyo – Quick foot. Place 8-12 boxes, 3-4 feet apart. Do 3-4 reps for each leg (with or without weight pants). How: From 2m approach execute short and fast steps on and between boxes. Emphasize on fast stepping downward on the ground between the boxes and minimize ground contact time.

2. Plyo – Run. Place 8-12 boxes, 8-10 feet apart. Do 3-4 reps for each leg (with or without weight pants). How: The runner accelerates for 10-15m to the first box and step on the top of it with one foot, he/she lands the other foot on the ground between the boxes and follows this rhythm continue running thru all the boxes. The step between the boxes should be executed very fast. Fast thigh rotation downward. Weight pants can be used for extra effort (200gr).

3. Plyo – Sprint. Place 8-12 boxes, 10-12 feet apart. Do 3-4 reps for each leg (with or without weight pants). How: The runner accelerates for 15-25m to the first box and step on the top of it with one foot, he/she lands the other foot on the ground between the boxes and follows this rhythm continue sprinting thru all the boxes. The step between the boxes should be executed very fast. Fast thigh rotation downward. Weight pants can be used for extra effort (200gr).


4. Plyo – Bounding. Place 8-12 boxes, 14-16 feet apart. Do 3-4 reps for each leg (with or without weight pants). Note: This is not a running exercise but a jumping one. The distance of the boxes is very wide. How: The runner accelerates for 15-25m to the first box and step on the top of it with one foot, he/she lands the other foot on the ground between the boxes and follows this rhythm continue bounding thru all the boxes. Fast thigh rotation downward. Weight pants can be used for extra effort (200gr).

…to be continued…