Three-time XTERRA U.S. Women’s Champion Suzie Snyder demonstrates how to improve your trail running agility, power, and speed with Plyometrics training in the second of five instructional exercise videos created to help you stay injury free and become a better XTERRA racer.
“Plyometrics are great for biking and running performance, but also have the potential to be really damaging to your body so I’m including a lot of warnings in this video,” said Snyder. “Focus on quality of movement. Start with low-impact, low volume sessions and get really good at springing off the floor using your whole lower body, landing soft, and keeping your knees in-line or wider than your hips.”
In this tutorial Snyder shows us how to do a proper jumping jack, the most basic of Plyometric exercises, all the way up to the single-leg lateral bound.
“There is much more demand on your foot, ankle, and lower leg with one leg exercises,” said Snyder. “Stick the landing, work on stability, working on glute strength and DO NOT let your knee collapse. Again, go light at first, and as you get stronger you can go for more height or distance.”
Start low: jumping jacks, 2 leg hops, Jump Rope, pop squats
2-3 sets x 10-15 reps
Medium: Single leg hops- fwd/back, side/side, lateral bound/skater jump
2-3 sets x 5-8 reps
High: Use sparingly, and only after you've gained significant strength through low and medium impact exercises and performed a thorough warmup.
Box jumps (park bench, etc), depth jump, running bounds, Single leg running bounds
2-3 sets x 3-5 reps
*Important to start with VERY low (volume) repetitions and gradually add more as you gain strength and experience less soreness after a session. The higher the intensity = lower repetitions
More Videos in this Series
Suzie Snyder has been the top American elite woman finisher at the XTERRA World Championship for four straight years, is a two-time XTERRA Pan Am Tour Champion, and has won nine majors on the XTERRA World Tour. Before turning pro, the 16-year veteran of XTERRA won the 20-24 division world title in 2004 and four-time age group national championships as well.