Dynamic Warm Up

A dynamic warm-up is crucial, both in order to ensure optimum function of the stretch-shortening cycle and to avoid injury.

Follow this 15-minute routine to maximise your plyometric gains and minimise any aches and pains the next day.

Set up two markers six to eight metres apart.

For all the drills, take five to 10 seconds’ rest, either at the end of each length or as you walk back round to the start.

Click on the images to enlarge, or read the text below.

Two striders

• Run out but extend your stride beyond its normal length to ‘bound’ forward in big strides
• Don’t sink into each step too much, but use your arms to help drive yourself forward

Two walking lunges

• Step out with your right foot, bending at the hip and knee until your left knee is just above the floor
• Push up with your right leg and bring your left up to step out in front of you as above

Two pogo jumps

• With your feet together and arms by your sides, bounce up and down on the spot
• Don’t bend at the knee too much: the spring should come from your calves. Do 15 seconds then rest and repeat.

Two high knees

• The opposite of heel flicks. Run out as before but this time bring your knees up high and try to touch your chest
• Move forward as slowly as possible but with a high leg turnover

Two heel flicks

• Run, bringing your feet up behind you to touch your bum and trying to get as many flicks in as possible
• Place your hands behind you to keep your back straight and shoulders back

Two 50 per cent runs

• Jog from one marker to the next at half your top speed, but with a strong technical emphasis on form
• Use an exaggerated ‘lip to hip’ arm motion throughout and keep everything moving in a straight line

Two criss-crosses

• Arms out to the side for balance, sidestep by crossing your trailing foot across the front
• Now step out with the other foot and bring the trailing foot behind. Repeat this motion