MULTI JUMPS AND PLYOMETRICS

Not so much time today to do a longer training so, we decided to do some Multijumps and Plyometrics using the following "bunch" of stairs.

Maybe you don't appreciate well but the previous pic was taken from the bottom of the stair shown from a greater distance below:

Source

Ok, we are speaking about a more than 20m high stair, with 8 levels and around 100 steps

Not bad, isn't it?

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A part from the peculiarities of the place, what we did is a complete and fast session of Multijumps and Plyometrics:
skippings, side-skippings, stairs with short stride (1 step/stride) or Long (3 steps a/stride), Multi jump with one leg, "froggies" or demi-squats jumps, Jups with two feets and 1 step, the same with two steps... etc...

These exercises are very important in order to strength your ankle joint, improve your running impulse, reinforce gemellus and soleus muscles and also because it helps you to be more reactive in every support phase of your "Step" sequence, which is essential for a runner.

As usual, if you are not used to do these exercises, start with a shorter stair, be careful with the height of the steps and not abuse...

It is a very demanding workout and not only at the cardio level but also you can get injured easily, specially your Achilles tendon may be concerned... so try it, but don't exaggerate at the first attempt... :-)

Running Menu:

• Starter: 12' of warm-up run, softly, mobility...

• Main Dish: 11 Multijump exercises + 5 Progressive sprints of 100m with 100m jogging in between
• Dessert: Cool-down jog + Soft stretching and hydration...

Cardio Chart

Indeed it's been a good workout, short but demanding...

As a Summary of the running session today:

• 5 km in Total
• Average Heart Beat Frequency: 134 bpm
• Maximum Heart Beat Frequency: 166 bpm
• Total time including stretching: 47'

Remember, if you want to see more details you can always check my activity:

https://connect.garmin.com/modern/activity/2600273433

Tomorrow will be harder 💀!!!

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Breathe, Run, Dream, Live...

Keep on running!!!

@toofasteddie, proud member and author/promoter of the @runningproject initiative