3 Best Plyometric Exercises for Speed

February 10, 2013 | Wray Watkins

Must See Speed Videos

Athletes can achieve top speed by maximizing their power production. When designed and implemented correctly, plyometric exercises is an effective and efficient way to increase the power produced in an athlete's stride. (See Speed Phase Drills: Training for Complete Speed Development.) However, not every plyometric drill is suited for speed training. As an athlete or strength coach, you must choose your exercises wisely and spend time and energy on the ones that will improve the attribute or skill you are focusing on. This will make every session more efficient and more valuable.

That being said, below are three of the best plyometric drills for speed development.

Best Plyometric Exercises for Speed

Depth Jumps to Standing Long Jumps 

Sets/Reps: 3x5

The key to this drill is to make the transition from landing to long jump as quickly as possible. Your heel should not have time to make contact with the ground during the transition, reinforcing the action of putting the reaction movement into a horizontal plane conducive to sprinting.

  • Start on a box or bench at least 12 inches above the ground
  • Step off and land on two feet
  • Upon landing, quickly execute a standing long jump as far as possible

Repetitive Standing Long Jumps

Sets/Distance: 3x20 yards

Coordination and drive are produced by both the lower body and the arm swing. This drill trains you to lessen your ground contact time while maintaining forward momentum.

  • Perform a standard standing long jump; do not stop when landing
  • Quickly transition to another standing long jump
  • Keep continuously moving forward, staying on the balls of your feet, pushing off explosively

Forward Bounds

Sets/Distance: 3x20 yards

In this drill, you create forward momentum by alternating pushes that mimic the sprinting stride. Take long powerful strides and focus on driving off the ground with maximum power output. As you bound forward, maintain proper arm swing and body position. All foot contact should be on the balls of your feet. Maintain full backside extension and front side knee flexion through each push. This drill takes the concepts of force production and puts them in a sprint-specific movement pattern.

Topics: PLYOMETRICS
Wray Watkins
- Wray Watkins is the director of strength and conditioning at MVP Sports Centers in Lake Forest, Calif. He has worked with athletes from the NFL,...
Wray Watkins
- Wray Watkins is the director of strength and conditioning at MVP Sports Centers in Lake Forest, Calif. He has worked with athletes from the NFL,...
Must See
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 21,149,562
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,556,037
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,098

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

3 Acceleration Drills to Get Faster

3 Acceleration Drills to Get Faster

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

What Is Fast in Soccer?

What Is Fast in Soccer?

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

Run Faster and Longer

Run Faster and Longer

YardBarker