Plyometric Training Program to Improve Sprint Speed
by
Donald A. Chu, Ph.D., PT, ATC, CSCS

 

 

WEEK

Plyometric
Exercise

Sets

Reps

Sprint
Distance

Reps

Frequency
Plyo:Sprint

1

Double Leg Tuck Jumps

5

8

40m

5

Plyo 2X:Sprint 1X
 

Double Leg Hops

5

6

40m

5

Plyo 2X:Sprint 1X

2

Double Leg Tuck Jumps

5

8

40m

5

Plyo 2X:Sprint 1X
 

Single Leg Tuck Jumps

2

5

25m

2

Plyo 2X:Sprint 1X
 

Double Leg Hops

5

6

40m

5

Plyo 2X:Sprint 1X

3

Alternate Bounding

2

40m

50m

2

Plyo 2X:Sprint 1X
 

Single Leg Tuck Jumps

2

8

40m

2

Plyo 2X:Sprint 1X
 

Double Leg Hops

4

8

55m

4

Plyo 2X:Sprint 1X
 

Single Leg Bound

4

20m

40m

4

Plyo 2X:Sprint 1X

4

Double Leg Hops

4

6

50m

4

Plyo 2X:Sprint 1X
 

Single Leg Tuck Jumps

4

8

40m

2

Plyo 2X:Sprint 1X
 

Single Leg Bound

4

30m

40m

4

Plyo 2X:Sprint 1X
 

Alternate Bounding

5

50m

40m

5

Plyo 2X:Sprint 1X

5

Single Leg Hops

2

8

40m

2

Plyo 2X:Sprint 1X
 

Single Leg Bound

2

30m

35m

2

Plyo 2X:Sprint 1X
 

Alternate Bounding

8

40m

40m

5

Plyo 2X:Sprint 1X
 

Uphill Alternate Bounding/or Combination Bounding

3

40m

30m

3

Plyo 2X:Sprint 1X

6

Single Leg Bound

2

40m

40m

2

Plyo 2X:Sprint 1X
 

Single Leg Hops

2

8

35m

2

Plyo 2X:Sprint 1X
 

Alternate Bounding

7

50m

50m

7

Plyo 2X:Sprint 1X
 

Uphill Alternate Bounding/or Combination Bounding

3

50m

40m

3

Plyo 2X:Sprint 1X

7

Single Leg Hops

2

8

40m

2

Plyo 2X:Sprint 1X
 

Single Leg Bound

4

40m

30m

4

Plyo 2X:Sprint 1X
 

Alternate Bounding

2

60m

60m

2

Plyo 2X:Sprint 1X
 

Uphill Alternate Bounding/or Combination Bounding

5

40m

40m

6

Plyo 2X:Sprint 1X
 

Sprint Bounding against time

3

60m

40m

3

Plyo 1X:Sprint 2X

8

Sprint Bounding against time

8

60m

40m

8

Plyo 1X:Sprint 2X
 

Single Leg Bound

4

40m

30m

4

Plyo 1X:Sprint 2X
 

Uphill Alternate Bounding/or Combination Bounding

4

60m

55m

4

Plyo 1X:Sprint 2X

 

(Before beginning any exercise program consult with your physician.)
Adapted from Rimmer, E, Sleivert G, Effects of a Plyometric Intervention Program on Sprint Performance, JSCR 2000; 14:295-301