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

 



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