# Plyometrics for runners: drills to improve speed and power > Updated: 2026-05-27 · Source: https://dorsi.ai/topics/plyometrics-for-runners Most runners default to more miles when they want to get faster. That's a mistake. Adding just two plyometric sessions per week, such as box jumps, squat… I see runners all the time logging miles without any explosive work. That's a mistake. Plyometrics isn't just for basketball players. For runners, it trains your legs to generate force quickly, think shorter ground contact time and better rebound. A simple set of pogo hops or box drops twice a week can cut your 5K time by 30 seconds or more. On this page, I break down which plyos actually translate to faster running and which ones just add fatigue. Most runners default to more miles when they want to get faster. That's a mistake. Adding just two plyometric sessions per week, such as box jumps, squat jumps, and bounding drills, improves running economy by 2.5% on average, according to a 2019 meta-analysis. Better economy means you use less oxygen at the same pace. The catch: plyometrics are high-impact and demand fresh legs. If you're already battling workout decision fatigue, tacking on explosive work without a plan is risky. Dorsi adjusts your strength training based on daily recovery, so you can insert plyometrics when your nervous system is ready. The modules below detail how to layer in these drills without derailing your run volume. ## How much bounce do you actually need? Most runners think they need endless box jumps. For a marathoner? Probably not. For a 400m hurdler? Absolutely. Be honest about your event. A 5k runner benefits more from elastic stiffness work than max-effort plyos. Test your reactive strength index first, or just do a few drop jumps and see if your landing sounds like a stampede. ## Start with pogo hops, not box jumps. Box jumps have a high injury risk for the payoff. Instead, do two-foot pogo hops: minimal knee bend, stiff ankles, quick ground contact. 3 sets of 10. Progress to single-leg pogo hops only when you can land silently. If your feet slap the ground, your tendons aren't ready. That's not plyometrics, that's hammering your achilles. ## When should you skip plyos? If your legs feel heavy from yesterday's tempo run, skip the plyos. They require fresh tendons. Do them on easy days or as part of a warmup, not after a hard leg workout. One concrete rule: if your morning resting heart rate is 5+ bpm above baseline, skip. Your nervous system isn't primed for explosive work. Save it for tomorrow. ## Add bounding in the off-season. Bounding is the most runner-specific plyo because it mimics the running gait but with exaggerated force. Start with 20-30 meters, walk back, repeat 4 times. Focus on floating time, not distance. Your foot should strike the ground with a spring, not a thud. Do this 2x per week for 6 weeks and watch your stride economy improve. I've seen 5k times drop 10 seconds just from better elastic return.