Plyometrics is a method of muscle contraction that combines two phases: a rapid stretching of the muscle (eccentric phase) followed immediately by a powerful contraction (concentric phase). This stretch-contraction cycle harnesses the elastic energy of the muscles, increasing their power and responsiveness.
In trail running, where uneven terrain and changes of pace are a constant feature, this ability to react quickly and produce explosive movements becomes essential. Plyometrics strengthens the muscles involved in ascents, technical descents and obstacle clearance, while improving coordination and stability. It plays a key role in trainer performance and injury prevention by strengthening the essential stabilising muscles during descents and sudden changes in terrain.
By regularly incorporating plyometrics into their training, trail runners can not only improve their performance, but also reduce their risk of injury, thanks in particular to the strengthening of the stabilising muscles. This article will detail the concrete benefits of plyometrics, examples of progressive exercises, and advice on how to incorporate them effectively into a trail running programme.
To provide you with the best possible support, we have called on our ambassador and coach specialising in physical preparation for trail athletes, Matthieu Andreux. For years he has been helping runners, both amateur and experienced, to optimise their performance and prevent injuries. A graduate in physical preparation, nutrition and reathletisation, Matthieu is renowned for his scientific and individualised approach. His aim? To help each person achieve their full potential while maintaining good physical health.
Find Matthieu on Instagram under the name matthieu_training and onhttps://calendly.com/matthieu-andreux/prise-de-rendez-vous-challenger
The benefits of plyometric training for runners
- Developing muscular power
Muscular strength is crucial in trail running, especially when climbing or on uneven terrain. The leg muscles, particularly the quadriceps, hamstrings and calves, have to generate significant forces to overcome obstacles and get the run going again when exiting a bend or after slowing down.
Studies show that plyometrics significantly improves muscle power by stimulating fast-twitch fibres (type II). This makes it possible to increase explosiveness on climbs and maintain a steady pace in the technical sections of the course. For example, a 6-8 week plyometrics programme showed a 10-15% improvement in vertical jump power, which translates directly into better performance on steep trail climbs.
- Improved reactivity and explosiveness
A trail runner's ability to react quickly to changes in terrain is a key factor in performance. Plyometric jumps, which require a quick, controlled landing, mimic the situations often encountered in trail running, where support is unstable or obstacles (rocks, roots, etc.) need to be overcome quickly.
By working on reactivity, plyometrics helps to improve ground contact time, which is beneficial for maintaining speed over varied terrain. Exercises such as unipodal jumps (on one leg) also help with balance and stability, which are necessary to avoid falls and adjust your stride effectively on uneven paths.
- Reducing injuries
One of the underestimated benefits of plyometrics is its role in injury prevention. By strengthening the stabilising muscles and improving coordination, plyometrics allows you to control your movements better, particularly on downhill runs where the risk of injury is higher. Descents require a great deal of eccentric work from the leg muscles, and exercises such as jumps with a cushioned landing help to strengthen these muscles while promoting controlled shock absorption.
Research has shown that plyometrics helps to reduce the risk of injuries linked to muscular imbalances and fatigue by improving proprioception (the perception of the position of the limbs). However, it is essential to progress gradually in this type of training to avoid overload and injuries due to poor execution.
Progression and adaptation in plyometric training
It is essential to introduce plyometrics gradually and in a way that is adapted to the level of each runner. Starting too quickly or with exercises that are too complex can lead to injury or excessive fatigue. A beginner, for example, should start with simple exercises to master the basics before introducing more intense movements.
Practical tip: For beginners, 15-minute sessions once a week are sufficient at first. As progress is made, the frequency and duration can be increased, making sure that the intensity rises gradually.
Suggested sessions with progressive progression
Beginner level :
- Jump squats : Vertical jumps from a squatting position, concentrating on a controlled landing.
- Bench climbs : Climb onto a stable platform (or bench) alternating legs, concentrating on explosiveness.
- Jumps with cushioned landing : Jump from a small height (box or step) and cushion the landing by bending the knees.
Intermediate level :
- Long jump: Jump forward with a cushioned landing, concentrating on the distance covered.
- Lunge jump: Alternate lunges with explosive jumps, concentrating on stability on landing.
- Side jumps: Jump sideways from one side to the other with a controlled landing, simulating changes of direction on the trail.
Advanced level:
- Box jumps: Explosive jumps over a box or bench, concentrating on elevation.
- Unipodal jumps: Jumps on a single leg, landing on the same leg, to improve balance and stability.
- Uphill sprints followed by explosive jumps: After an uphill sprint, follow with explosive jumps on the spot to simulate repeated uphill efforts.
Frequency: Start with sessions of 15 to 20 minutes, once or twice a week. As your capacities increase, increase to 25-30 minutes per session, while maintaining adequate rest to avoid overexertion.
The long-term benefits of plyometric training
In the long term, plyometrics optimises the use of elastic energy in the muscles, reducing fatigue during prolonged efforts. This is particularly useful in trail running, where the muscles are subjected to repeated effort over long distances. Regular runners who incorporate plyometrics into their routine notice a marked improvement in their muscular endurance and their ability to maintain a steady pace over demanding courses.
One study showed that runners who followed a 12-week plyometric programme saw a 17% reduction in muscle fatigue at the end of the race, which translated into better management of descents and climbs during long runs. In addition, the reduction in injuries, thanks to better proprioception and increased muscular control, is a major benefit for all runners, whether amateur or experienced.
Plyometrics is a valuable tool for any runner wishing to improve performance while minimising the risk of injury. Gradually incorporating this training into a routine helps to develop power, reactivity and coordination, essential qualities for tackling the varied terrain of trail running. With regular, well-planned practice, plyometrics helps to improve general fitness, manage fatigue better and strengthen muscular capacity over the long term. To get the most out of plyometrics, it is advisable to progress gradually and maintain regularity in your sessions, while respecting the recovery phases.
To find out more about Matthieu or to learn more about his workouts, visit his website https://www.matthieu-training.fr/
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