a) Stand with your feet together. b) Jump forward, landing with your feet more than shoulder-width apart. Jump back to the starting point with your feet together. c) Then jump backward, landing again with your feet more than shoulder-width apart. Return to the center. That’s one rep. Complete eight to 10 reps as fast as you can.
a) Stand with your feet together. b) Jump to turn 90 degrees to one side. c) Land on both feet and hold for two seconds. Hop back to the center and repeat in the opposite direction. That’s one rep. Complete eight to 10 reps.
Single-Leg Lateral Hop
a) Stand on one leg to the right of the vertical access. b) As quickly as possible hop back and forth over the vertical access eight to 10 times, staying on the same leg. Repeat on the opposite leg.
Touch and Hop
a) Balance on one foot. b) Bend at your hips and touch the floor with the opposite hand while keeping your back flat. Let your free leg extend behind you as you bend down. c) Explode back up and hop off the floor, driving your knee and opposite arm up. Land on opposite foot and repeat. Complete eight to 10 reps on each foot.
Hop and Stop
a) Start with both feet together. b) Jump to rotate 90 degrees to the right, landing on the right foot only. c) Hold for two seconds for stability, and hop back to the center. Complete eight to 10 times then switch sides.
a) Stand on your right leg. b) Push off your right leg, hop to the left and land on your left leg. Hop back to the right, landing on your right leg. Keep your knees bent and jump as far to the side as you can. Complete eight to 10 reps on each leg.
Plyometrics, or jump training, has gained some major popularity points among running coaches and elites for its performance-enhancing power. Numerous studies have shown the benefits of adding ups to a running routine. Mimicking exercises like hop scotch and other one-legged hoppers, plyos train your body to run more efficiently and rebound more quickly while strengthening muscles to boot—all of which translate to running faster with less effort.
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By performing the following exercises once or twice a week, your legs will be primed for sweet single-leg forward motion—aka running. Fun fact: Running is actually considered a plyometric activity since it’s technically single-leg hopping while moving forward (think about it!). This workout also mixes in some side-to-side action to promote muscular balance while preventing injury.
Related: 5 Easy Exercises You Can Do All Day
Complete all reps of each exercise. When you’re finished with the final move, repeat the circuit from the beginning, or if you’re wiped out, throw in the towel!
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