Increase Run Speed & Strengthen Your Legs & Booty
Today, we’re talking about plyometrics. Now plyometrics are the cornerstones to any athletic program. From the 100 meters all the way up to the marathon and even obstacle course racing, everyone can benefit from plyometrics.
Plyometrics are short, explosive exercises that help improve your speed. So what we’re going to go over today is a basic routine on starting plyometric exercises. We’re going to go over a few of the exercises that I do typically.
We always start out with a stride, maybe about 50 meters just to warm the body up, and we always cool down with a stride with about 50 meters.
Check out the full video with Hyburst Athlete Natalie Miano below!
50M WARM UP
So, first, warm up with a 50-meter stride. What you want to focus on is steadily increasing her pace towards the end of the 50 meters.
KNEE HIGHS
In this plyometric, we’re talking about Knee Highs. Now, when performing the Knee High, you want to make sure that your knee is being driven up and you’re reacting off the ground as quickly as possible while also driving the arms.
BOUNDING
Our next plyometric is Bounding. The focus here is pushing off the ground to try and create as much hang time as possible while landing softly.
BUTT KICKS
The next exercise we are going to talk about is the Butt Kicks. Now, when performing the Butt Kick, you need to concentrate on getting your foot down. You want to hit your butt and go down as quickly as possible, creating a fast ground reaction.
FROG JUMPS
Our next plyometric is Frog Jumps. It’s bounding, but with two legs. What you want to do is focus on driving your legs forward and trying to kick your butt to cover more distance.
KARAOKES
Our next plyometric is Karaokes. The major focus is focusing on the leg driving over to cover as much distance as possible.
RHYTHM SKIPS
Our next plyometric is Rhythm Skips. The major focus is that it is a grammar school skip, focusing on covering as much distance as possible by driving the knee forward and pumping the arms.
POWER SKIPS
Our next plyometric is Power Skips. These are similar to Rhythm Skips, however this time we want to drive the knee up because we’re trying to get as high as possible, each step driving up.
20M COOL DOWN STRIDE
And at the end of the workout, you always want to finish with a build stride
CREATE RESULTS
So when you want to implement plyometrics into your program, what you want to do is start small. Start by doing 20 meters and only doing it, maybe, once a week. And then, as you get better at those exercises that you start out your program with, you can add exercises or you can start to extend the exercises maybe 10 meters. You shouldn’t really go over 35 meters because these are explosive exercises. They’re meant to increase your speed. So trying to go beyond that is not going to benefit you!
Not only will you have better run strength and speed, you'll have better legs and a good lookin' booty too!
Hydrating For Your Exercises
It іѕ nо secret thаt gооd hуdrаtіоn is іmроrtаnt fоr our body tо wоrk at its peak. However, ѕіmрlу drinking water wіll nоt асhіеvе thе best lеvеl оf hydration. Elесtrоlуtеѕ are nесеѕѕаrу fоr оur ѕуѕtеm to maintain thе рrореr bаlаnсе оf wаtеr аnd mіnеrаlѕ. The best еlесtrоlуtе drinks ѕhоuld not contain unnесеѕѕаrу ѕugаr, соlоrѕ оr flаvоrѕ. Thеу ѕhоuld also bе complete formulas whісh іnсludе often nеglесtеd еlесtrоlуtеѕ lіkе mаgnеѕіum, potassium, and сhlоrіdе.
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Plyometric Exercises for Better and Longer Runs
& A Better Booty and Legs
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