Incorporate plyometric moves into your warm ups and they will allow you to run
faster and reduce risk of injury, says Bath Amphibians coach Ben Matthews

1) Skips: This is a relaxed double hop on each foot, bringing your knee level with your hip. Don’t let your toes drop or torso lean too far forward or back. Let your arms adopt a relaxed rhythm. Walk back to the start point and repeat.

2) Lunge skips: Exactly the same as lunge walks (below) but with an explosive stride off of your front foot. Land on that same foot, which by the time you have carried out the skip, will have become your rearward foot.

3) Fast feet runs: The key here is fast feet, as if you were jumping through tyres but with minimal forward movement. Your knees should come up level with your hips, and your toes must not drop. Try to keep your torso profile straight.

running 1 2 3

Lunge walks: In essence these are just long steps, but you must drive through the stride to a comfortably long step length.

Don’t let your torso lean forwards or back and try to engage your glutes to generate power. Avoid letting your knee fall inwards or outwards as you balance yourself.

lunge walk 2

Why it works:

Plyometric drills improve your running efficiency by extending your range of movement, strengthening joints and muscles, training the ability of one muscle or group of muscles so the muscles around it can function better.

They also develop your ability to sense how your muscles are functioning and with what intensity in relation to the ground.

Box Jumps:

This one’s simple, but you have to concentrate. Plant your feet, then spring in a jump onto the box.

Jump back down, bending your knees to absorb the impact.

box jumps 5


As with box jumps, but with a small and large box. Jump onto the small box, then jump down and rebound onto the larger box.

Throughout aim to land with flat feet on the box, bending your knees as you jump back down.


Read more advice at our coach’s blogs

Make sure you have equipment with our Gear section