Plyometrics are one of my favorite exercises to perform. They not only strengthen and tone but also improve your running time. Here are some great moves you can incorporate into your training routine.
Switch Jump Lunges:
Start in the lunge position, with one foot out in front and the other behind. Make sure both your knees are at a 90 degree angle. Make sure your front knee is directly over your your ankle, not in-front of it. Jump upward from the lunge position, switching legs in the air, landing in lunge position on the opposite side. Perform, 20-30 reps.
Single Leg Side Hops:
Standing in place, lift your left leg up and slightly bend your right knee. Hop from side to side on your right foot. Imagine you are jumping over an imaginary line. Perform 15-30 reps and then perform on left-side.
Box or Bench Jumps:
Pick a box or sturdy bench that is one to two feet high. Standing in-front of it, squat down and then leap up. Remember to swing your arms forward for good momentum. Jump backwards of the bench and resume squatting position or step-down and resume squatting position and repeat. Perform 10-20 reps.
Lay down on the ground with your hands resting by your chest, pop-up and sprint for 25 yards. Perform 10-15 reps.
Standing hip width apart, lower into a squat position and then explode up pushing off the balls of your feet. Return to squat position and repeat. Perform 10-15 reps.
Speed Skater Lunges:
Assume the athletic stance, drop into a deep side lunges, swinging your left arm out in-front of you and your right hand behind you. Push off your right fight and hop into a left lunge, swinging your right hand in-front of you and left-hand behind you. Repeat on each side. Try to get in a total of 15 reps.