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Training for Speed and Explosiveness

Plyometrics has been known to be one of the most efficient methods of training speed and explosiveness in athletes. With numerous studies supporting this statement, the article entitled “Effects of Plyometric and Explosive Speed Training on Recreational Marathoners” was chosen for analysis. This paper is going to briefly summarize it and highlight the key takeaways in terms of using plyometrics as a method of training for speed and explosiveness.

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The main purpose of the article was “to examine the effects of plyometric and explosive speed training on recreational marathoners” (Lundstrom, Betker, & Ingraham, 2017). To run the tests, researchers selected 22 participants, who were 18-23 years old. Subjects were randomly given either plyometrics and explosive speed training (PLYO) or core training (CORE) programs. The training was performed in weekly sessions for a 12-weeks period, along with marathon training. Each program included six exercises per 15-20-minute session with specific exercises alternating weekly (Lundstrom, Betker, & Ingraham, 2017). Researchers measured the sprint, jump, and distance running performance of participants before and after the testing.

The research findings present the takeaways that coaches can consider when training athletes. Overall, the group involved with the plyometric and explosive speed training program improved in 200-m and 60-m runs, with a more significant change in the former discipline, compared to the group with the core training program. At the same time, there was practically no major difference in distance running performance between the two groups. With improvements in short distance runs, the PLYO program also maintained the same or slightly improved performance in jump, compared to decreased results in the CORE program group. This leads us to the conclusion that plyometrics is indeed an efficient method of enhancing speed and explosiveness in athletes.

Reference

Lundstrom, C. J., Betker, M. R., & Ingraham, S. J. (2017). Effects of Plyometric and Explosive Speed Training on Recreational Marathoners. Journal of Sports Science, 5(1), 1–13. Web.

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StudyCorgi. 2022. "Training for Speed and Explosiveness." February 20, 2022. https://studycorgi.com/training-for-speed-and-explosiveness/.

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StudyCorgi. (2022) 'Training for Speed and Explosiveness'. 20 February.

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