Athletics

Middle distance runners from 800m to 10k will benefit from plyometrics in improving stride length by performing bounding style exercises and single leg hops. Finishing speed can also be improved, essential for 800 - 1500m races, look at combining both lower and upper body sessions, aiming for 1 - 2 session's a week, with minimum 3 days rest, especially before race days.

Disciplines that require sprinting will need to work both upper - lower and abdominal exercises, as the arms control the leg speed and your abdominal strength keeps your forward momentum and correct form. During a 10 day period, you should look at performing 2 - 3 sessions of plyometrics for the lower body, 1 - 2 sessions for the upper body and abdominals. Avoid hard plyometric sessions before speed track work or races, always aim to give your muscles time to recover prior to placing them under maximal exertion.

Throwing disciplines, especially discus and hammer require a high level of core rotational strength, javelin will require a high combination of rotation and upper body strength / arm speed, with shot putt requiring a combination of explosive lower body uplift - rotational drive (core) and upper body strength / arm speed. Combining the specific exercises with the plyometric press up session, ideally 1 - 2 times per week will help improve your explosive power and accuracy.

Long and triple jump will require similar training to sprinters, with additional focus on generating vertical and horizontal distance. Pole vaulting will also require sprinting speed, however upper body and core strength needs to be implemented with technical ability. High jump is the perfect example of a plyometric exercise, in the form of bounding, using the arms to help generate uplift combined with correct foot placement. Due to the nature of these jumping exercises, you will find that you're performing plyometric movements at most training sessions, look at having sessions that incorporate quality exercises and technique to gain improvements.

Suitable Exercise's Middle Distance Running

Forward Box	Bounding	Jump Over's	High Knee
Scissors	DB Swings	Incline Rope Jumps	Swiss Ball

Suitable Exercise's For Sprinters

1 leg Depth Jump	Low Squat	Barrier Jumps	MB Hamstrings
Bounding	Tuck Jumps	Jump Over's	High Knee
3 - 5 Point Jump	DB Swings	Tricep Dips	MB Throw

 

Discus and Hammer

MB Throw	Swiss Ball	Lateral Pass	MB Wall
Lunge Pass	1 Foot Pass	Tricep Dips	Tennis

Javelin and Shot Putt (Perfrom along with Discus and Hammer exercises)

Low Squat	Back Toss	MB Chest Pass	MB Shot Putt

Long and Triple Jumps - Perform Sprinting Exercises + Below

Scissors	Parallel Jumps	Box Skip	Depth Forward
Standing Jumps	Hurdle Hop	MB Toss	Jump to Box

High Jump

Low Squat	3 - 5 Point Jump	Bounding	Back Toss
1 leg Depth Jump	Side Stair Hop	Swiss Ball	180 Jumps

Pole Vaulters - Combine With Sprinting Exercises

Lunge Pass	Swiss Ball	Back Toss	Tennis