Jump your way to being a better runner

Mixing high-intensity plyometric exercises into your routine will build strength, improve your balance and increase your stamina.

Jump your way to being a better runner

If you want to run faster and further without getting injured, strength training is the key to unlocking your true potential. The best bit about jumping your way to fitness with high intensity means you pack more power into your minutes.The length of your workout may be short, but you'll burn more calories and build more muscle.

Make sure you’re warmed up properly before trying any of these exercise. We recommend starting out with some active stretches and a relaxed 10-minute run.

Do each jump continuously for 30 seconds with a rest for 10 seconds before moving on to the new move. After you’ve completed a round of three, rest for one minute and repeat this twice more. If 30 seconds is too long to start with, try three jumps and a rest and see how you get on.

Jumping squat

Squatting is great for your glutes, quadriceps, hamstrings and even your core. Add in a jump and you get an even more intense burst for your muscles. 

Firstly, make sure you’re following the squatting position correctly by following the directions below.

  • Feet should be hip-width apart, pointing ever so slightly outwards.
  • Look up and bend down as if you were about to sit on an invisible chair.
  • Ensure you're not bent too far forwards, your knees shouldn't extend beyond your toes.
  • Keep your back in a neutral position, avoid arching your spine and extend your arms.

Squat down into position with your arms out at front. Raise up from the squat and into a jump with arms by your side. Lower straight into the second squat jump and repeat for 30 seconds.


Knee tuck jumps

The jumping tuck will tire you out, but will do you the world of good for your overall body. The key with this exercise is to gain momentum with your arms to propel you further into the air, bring your legs up into a tucked position as you bring both arms down.

As with the exercise above, make sure you’re landing correctly to prevent any injuries.

Star jump


You might remember this move from school and believe it or not, it doubles up as a pretty nifty fat-burning tool if you put it into your exercise regime. Jump between half and one foot into the air with your legs and arms pointing out at a 45 degree angle.

Upon landing, draw your arms into your body as you come into a squat position with your upper body bent forwards to meet your knees. Continue jumping for 30 seconds and star jump your way to a supple body.

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