REF-866 · Ramírez-Campillo et al., 2014 · Journal of Strength and Conditioning Research, Vol. · Paper · PubMed

Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners

B+moderate evidenceMeasured on highly trained athletesWritten before October 2026, being re-checked

Highly competitive middle- and long-distance runners were randomised to a control group or an explosive strength (plyometric) training group (n = 18 each) for 6 weeks. The training group ran 2.4 km faster, sprinted 20 m faster and improved countermovement- and drop-jump performance, while the control group did not change.

A combined standardised performance score rose in the training group and fell in the control group. The authors conclude concurrent explosive strength and endurance training could help competitive performance, especially in races decided by sprinting at the end.

Participants

n=36 highly competitive middle- and long-distance runners (two groups of 18), randomly assigned: control group (CG, n = 18, 12 men) and explosive strength training group (TG, n = 18, 10 men).

Protocol

6 weeks of explosive strength (plyometric) training added to running in TG; CG continued training without it. Drills, volume and frequency are not given in the abstract.
Before and after: drop jump from 20 cm (DJ20) and 40 cm (DJ40), countermovement jump with arms (CMJA), 20-m sprint time, 2.4-km endurance run time; combined standardised performance (CSP) across endurance and explosive tests.

Key Results

Measure (TG, pre → post)Change
2.4-km run time-3.9%
20-m sprint time-2.3%
CMJA+8.9%
DJ20+12.7%
DJ4016.7%
CG: no significant change in any performance measure.
CSP: significant increase in TG; significant reduction in CG.

Practical Application

In highly competitive middle- and long-distance runners, women and men (18 trained, 18 controls), 6 weeks of added plyometric training cut 2.4-km run time by 3.9% and 20-m sprint time by 2.3% and raised jump performance (CMJA +8.9%, drop jumps +12.7% and 16.7%), while controls did not improve. To "will a short jump block make me faster, not just bouncier?": in this trial it improved a 2.4-km run as well as the sprint and jumps.
The authors point to races that end in a sprint as where the explosive gain matters most; that is their interpretation, not a tested race outcome.
Not from this paper; the base's own practice: how much jumping to add, which drills and how to progress are in SYNTH-45; the abstract gives no programme.

Limitations

Six weeks; the plyometric programme is not described in the abstract.
Endurance outcome is a 2.4-km field run; no economy or VO2 measurements reported.
The abstract does not describe blinding or the running training of the two groups.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level

parallel RCT, n=36

Content correction 2026-09-27
2026-10-01: independent check against the abstract — wording brought back to what the abstract states.