Heidi Yost, assistant coach at Wichita State University, runs you through a few of her favorite plyometric drills to use with her long jumpers. Plyometrics are some of the most effective exercises for athletes who are looking to gain a boost to their jumping distance.

Plyometrics

Drill Summary: There are six plyometric exercises presented in the video.

1. Single Leg Pogo Jump – The athlete bounces on one foot rapidly, with minimal arm action. Focus on lifting the toe up.

2. Single Leg Butt Kick – The athlete brings their heel up under the bottom of their glute. Keep the knee pointed out and the back straight.

3. Single Leg Tuck Jump – The athlete brings their foot up underneath their hamstring, otherwise known as the “A” position.

4. Moving Single Leg Cycle – For this exercise, the athlete does a single leg pogo jump, single leg butt kick, and single leg tuck jump while running forward. Shoot for four complete cycles.

5. Tuck Jumps – The athlete brings both feet up under their hamstrings at the same time while using big arm action.

6. Power Bounds – The athlete runs forward and pushes off the ground horizontally, making sure their front knee is out in front and their front foot is under their ankle.

Keys to the Drill:

1) Know whether to swing arms or keep them stationary.
2) Always drill both legs (single leg drills).
3) Keep great posture.
4) Bounce off the ground as quick as possible.

This video came from Championship Productions’ video “Becoming a Champion: Long Jump for Girls’ Track & Field.” View other world class Track & Field videos!