The effect of plyometric training on distance running performance
Seventeen male runners were randomised to add 6 weeks of plyometric training to their normal running or to train as normal. The plyometric group improved 3-km performance and running economy at every tested speed, with higher countermovement jump height, 5-bound distance and lower-leg musculotendinous stiffness, while VO2max and lactate threshold did not change.
The control group did not change. The authors postulate that the stiffness increase improved economy, and that better economy explains the 3-km gain.
Participants
n=17 male runners (abstract: "Seventeen male runners"), randomly split into an experimental (E) and a control (C) group; group sizes, age and performance level are not given in the abstract.
Protocol
E: 6 weeks of plyometric training in conjunction with normal running training; C: normal training. The plyometric programme is not described in the abstract.
Pre and post: lower-leg musculotendinous stiffness (MTS), maximum isometric force, rate of force development, 5-bound distance test (5BT), countermovement jump (CMJ) height, running economy (RE), VO2max, lactate threshold (Th(la)), 3-km time.
Key Results
E group: 3-km performance improved significantly (2.7%); RE improved at each tested velocity.
E group: CMJ height, 5BT and MTS increased significantly; no changes in VO2max or Th(la).
C group: no significant changes in any measure.
Practical Application
In 17 male distance runners randomised to plyometric training or normal training, 6 weeks of added plyometrics improved 3-km performance by 2.7% and running economy at every tested speed, with stiffer lower-leg muscle-tendon units and higher jumps, and no change in VO2max or lactate threshold. To "how can jump training make me faster if it doesn't raise my VO2max?": through economy — in this trial the gain came without any change in VO2max or lactate threshold.
The stiffness-to-economy-to-performance chain is the authors' postulate and speculation, not a tested mediation.
Not from this paper; the base's own practice: a small progressive jump dose on a strength base, with drills and progression, is in SYNTH-45.
Limitations
n=17 men; group sizes, training level and the plyometric programme are not given in the abstract.
Six weeks only; 3-km performance only.
The mechanism (stiffness) is inferred by the authors, not tested.
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=17