Plyometric Exercises for Speed: Acceleration Training Guide

Why Plyometric Exercises for Speed?

Plyometric exercises develop rapid force production and reactive strength, whihc is the foundation of acceleration and top speed. Research shows that speed-specific plyometric training significantly improves sprint times, acceleration, and explosive power.

The best plyometric exercises focus on horizontal power, quick ground contact, and reactive strength - all essential for speed development.

Top Exercises

1. Depth Drops to Sprint

How to do it: Step off a box (18-24 inches), land, and immediately sprint forward 10-20 meters. Focus on minimal ground contact time.

Why it's speed-specific: Trains reactive strength and explosive acceleration.

Sets/Reps: 3-4 sets of 3-5 reps

2. Bounding (Maximum Distance)

How to do it: Perform exaggerated running strides, focusing on maximum horizontal distance per stride. Drive knees up powerfully.

Why it's speed-specific: Develops horizontal power and stride length.

Sets/Reps: 3-4 sets of 20-30 meters

3. Single-Leg Hops (Forward)

How to do it: Hop forward on one leg for maximum distance, focusing on quick ground contact and powerful push-off.

Why it's speed-specific: Develops unilateral power and improves single-leg ground contact efficiency.

Sets/Reps: 3 sets of 10-15 hops per leg

4. Lateral Bounds

How to do it: Bound laterally from one leg to the other, focusing on powerful push-off and quick transition.

Why it's speed-specific: Develops lateral power and multi-directional speed.

Sets/Reps: 3 sets of 10-15 bounds per side

5. Ankle Hops (Quick)

How to do it: Small, rapid hops using primarily your ankles. Focus on minimal ground contact time and maximum frequency.

Why it's speed-specific: Improves ground contact efficiency and reactive strength - essential for speed.

Sets/Reps: 3 sets of 20-30 reps

6. Reactive Jumps (Horizontal)

How to do it: Jump forward as far as possible, land, and immediately jump again with minimal ground contact time.

Why it's speed-specific: Trains reactive strength and quick ground contact.

Sets/Reps: 3 sets of 5-8 reps

7. Resisted Sprints

How to do it: Perform plyometric exercises (bounding, hops) with light resistance (sled, band) followed by unresisted sprint.

Why it's speed-specific: Combines plyometric power development with speed-specific movement patterns.

Sets/Reps: 3-4 sets of 10-20 meters resisted, then 20-30 meters unresisted

Speed-Specific Programming

• Frequency: 2-3 sessions per week
• Volume: 60-100 ground contacts per session
• Intensity: High - focus on maximum power and minimal ground contact time
• Rest: 2-3 minutes between sets for full recovery
• Periodization: Higher volume in off-season, maintain during competition

Acceleration vs. Top Speed

Acceleration (0-20m): Focus on exercises that emphasize horizontal power, such as bounding, depth drops to sprint and single-leg hops.

Top Speed (20m+): Include exercises that improve ground contact efficiency, such as ankle hops, reactive jumps and resisted sprints.

Programming

Off-season: 2-3 plyometric sessions per week, separate from sprint work

Pre-season: 2 sessions per week, combine with sprint training

In-season: 1-2 sessions per week, maintenance focus

Always allow 48 hours between plyometric workouts and competition.

Common Speed-Specific Mistakes

Too much vertical focus: Workouts should emphasize horizontal power, not vertical jump height.

Insufficient rest: Speed requires maximum power output. Rest 2-3 minutes between sets.

Neglecting horizontal work: Include plenty of bounding and horizontal jumping in your workouts.

Poor timing: Don't do plyometric exercises on competition days or heavy training days.

Measuring Progress

Track your improvements:

• 10m sprint time: Measure acceleration
• 40m sprint time: Measure top speed
• Bounding distance: Track horizontal power development

Combine the following workouts:

• Sprint training: Maximum velocity sprints, acceleration work
• Strength training: Heavy squats, deadlifts, Olympic lifts
• Flexibility work: Maintain mobility for proper sprint mechanics

Sport-Specific Applications

Track sprinters: Focus on horizontal plyometric exercises, such as bounding and depth drops to sprint.

Team sports: Include multi-directional plyometric exercises, such as lateral bounds and reactive jumps.

Field sports: Combine horizontal and vertical plyometric exercises based on your position.

The best plyometric exercises for speed develop rapid force production and reactive strength. Focus on exercises that translate directly to faster acceleration and higher top speed.