How to introduce plyometric training in your sprint program to run faster

In today's topic we will talk about plyometric training to run faster.................

 Specifically, I’m going to talk about:

1. The 3 Plyometric Phases

2. Shock Absorbers

3. Training The Plyometric Phases

#1 The 3 Plyometric Phases

Plyometrics, including sprinting, is a combination of 3 different muscle actions: eccentric, isometric, and concentric.

1. Eccentric Contraction: Loading the Spring

As your foot lands into the ground, muscles experience an eccentric action—like a spring compressing. This stored elastic energy,  which plays a  vital for what comes next.

2. Isometric Pause: The Transition Phase

Enter the amortization phase, a brief pause. Picture it as the spring at its lowest compression, a momentary stillness preparing for the burst.

3. Concentric Contraction: The Explosive Lift

Now, the spring releases—this is the concentric action. Shortening the amortization phase is like releasing the spring faster, maximizing the force for a powerful lift-off.

To maximize a plyometric movement, such as the ground contact during a sprint the athlete needs to train all 3 of these plyometric phases.

#2 Shock Absorbers

Now we’ve covered the 3 different plyometrics phases we can go into more detail on one of those phases.

The eccentric phase which is the part of a movement where the muscle lengthens. This is the first phase of a traditional plyometric movement and it has 2 purposes. One purpose is that a rapid stretch of the muscles helps to generate more power.

Think of a basketball player squatting down rapidly before jumping into the air to defend the basket and another purpose of the eccentric phase of a plyometric movement is to function as the body's shock absorbers.

Without these shock absorbers, the body would endure significant punishment on every landing, leading to potential injuries. 

For example during a sprint when the foot contacts the ground, the calf muscles lengthen to absorb the impact.

Without the calf and surrounding muscles to help absorb the impact of the foot and stiffen the ankle…

The foot will “slap” onto the ground like a wet towel and the joints will absorb the harsh impact.

Key Point #3 Training The Plyometric Phases

A lot of people get too excited with plyometrics and try to copy every exercise they see on Instagram or YouTube.

 The body doesn’t care about the latest trends, the basics that have always worked will continue to work. 

A person who hasn’t been doing plyometrics for 3+ months already would benefit from working on one phase at a time such as the eccentric phase.

One way to get started is by doing box drops.

A box drop is different than a box jump. Specifically, a box drop means the athlete drops off a box onto the ground and focuses on landing softly which engages the muscles of the entire body. This will help develop the eccentric phase of a plyometric movement.

 With a science-based program, an athlete can safely introduce plyometrics correctly and prevent injuries.

 A common problem with plyometrics is that overloading the body too soon might lead to Achilles pain which can be a nightmare and last 6+ months.

If you want a science-based program for you with plyometrics you can drop me message.