Plyometrics…...yes or no?

​The short answer is, YES!  First, what are plyometrics.  Plyometric training is a form of training that uses explosive movements to develop muscular power.  This type of training can get your body to increase the rate of force production and help project or propel your body with greater velocity.  It also helps develop control and production of the ground reaction forces we encounter with each step.  It’s easy to see how this can be helpful for running.  In fact, in a randomized and controlled trial, progressive daily hopping produced increases in running economy.  The subjects in the trial group were directed to perform a prescribed amount of double leg hopping with the number of sets and rest between sets progressing over a 6 week period.  The control group subjects were directed to continue with their regular exercise program without adding the hopping.  Measurable increases in running economy were recorded at treadmill speeds of 12km/h (approx. 8:06 mile pace) and 14km/h (6:59 mile pace) over the six week study period.  A link to the full study results is here:https://www.nature.com/articles/s41598-023-30798-3#:~:text=This%20study%20provides%20first%20evidence,with%20higher%20duration18%2C22.
Plyometric training has also been suggested to support injury prevention.  As with any new exercise, it is important to make sure you have a good foundation.  Before engaging in plyometrics, you must make sure you have sufficient core strength, stability and range of motion, as well as good balance.  It is recommended you have a coach or strength trainer evaluate you in these areas before starting any plyometric training. Then, start with simple with hopping or squat jumps with stabilization between jumps, focusing on form before jumping and landing.   Good luck with your training!