For most people, it gets to a point in their running journey where running alone isn’t helping them get any faster. You might not have any desire to increase your speed – instead, focusing on slow running, upping your distances, or simply running for the sheer joy of it. However, if your goal is to speed up, it could be time to consider adding plyometric exercises to your training schedule. Specifically, drop jumps and squat jumps (more on these below).
Often known as ‘jump training’, plyometric exercises typically involve jumping or hopping movements. ‘I use it to help runners build explosive power, improve running economy, and develop the spring-like qualities their stride needs,’ says PT and founder of The Self Care Academy, Georgia Garlick. ‘Every step in running is essentially a single leg hop, and plyometric work makes those hops more efficient.’
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Numerous studies have been published about the benefits of plyometrics for runners. One 2024 study found that a 10-week plyometric programme improved running economy (how efficiently you use oxygen to maintain a specific speed) in recreational runners, and another study found that a five-minute daily hopping exercise improved running economy at high speeds.
One study even suggested that adding plyometrics to your training can translate to tangible time improvements. Researchers tested two different plyometric interventions against a control group on amateur road runners’ 5k times. One group’s plyometric sessions focused on a move called the drop jump and the other on an exercise called the squat jump. While the the squat jump group improved their 5k time, on average, by a whopping 140.50 seconds (2 mins 20 secs), the drop jump group took off even more – an average of 170.63 seconds (2 mins 51 secs). The running-only group only shaved off 4.75 seconds.
How to do plyometrics safely
‘Plyometrics aren’t something to throw into a plan without preparation. They place huge demands on the body, and without a base of strength and stability, they’re far less effective,’ cautions Garlick. ‘Exercises like squats, split squats, deadlifts, and core work create the foundation you need to perform them safely and get results.’
How to perform drop jumps safely
So, how do we perform drop jumps and squat jumps, as the study’s runners did, effectively and safely?
‘Drop jumps train your ability to absorb force and rebound quickly,’ says Garlick. To perform the movement safely, she says to step rather than jump (despite the name) off a box, landing ‘with your feet shoulder-width apart and knees tracking over toes, then immediately spring back up.’
‘The goal is to minimise ground contact time, so think of the floor as hot – touch and go. Keep the box height low to start and ensure your landings are quiet and controlled.’
Personal trainer and founder of KMAK Fitness Kunal Makwana also advises that beginners start by stepping off a low box – around 20-30cm – when attempting drop jumps. ‘Always warm up thoroughly beforehand, stick to low reps (4 to 8 per set), and allow sufficient recovery time between sets to reduce injury risk,’ he adds.
Above: Drop jumps demonstrated by qualified PT Lucy Molloy, who flagged the study to her followers earlier this year.
How to perform squat jumps safely
Squat jumps teach your body to generate force from a static position, says Garlick. ‘Start in a controlled squat, chest up and knees aligned with your toes,’ she says. ‘Drive powerfully upwards, fully extending through your hips, knees, and ankles. Land softly, absorb the impact, and reset between reps rather than bouncing straight into the next jump.’
Ensure you’re standing with your feet shoulder-width apart, adds Makwana, and ‘keep the movement controlled and focus on proper form over height.’
Those huge, scary-looking boxes in the gym? Maybe don’t begin your plyometric journey with those. Start small, focusing on form, and you’ll be hitting those parkrun PBs in no time.
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Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.