REF-868 · Saunders et al., 2006 · Journal of Strength and Conditioning Research, Vol. · Paper · PubMed
Short-term plyometric training improves running economy in highly trained middle and long distance runners
Fifteen highly trained distance runners (VO2max 71.1 ml/kg/min) were randomised to add plyometric training (three 30-minute sessions a week for 9 weeks) to normal training, or to a control group. Compared with control, the plyometric group improved running economy at 18 km/h but not at 14 or 16 km/h, with non-significant trends for more jump power, faster attainment of maximal strength and a lower VO2-speed slope. VO2max and other cardiorespiratory measures did not change.
Participants
n=15 highly trained distance runners (abstract: "Fifteen highly trained distance runners"), VO2max 71.1 ± 6.0 ml/min/kg (mean ± SD): plyometric training (PLY) n = 7, control (CON) n = 8. Sex and age are not given in the abstract.
Protocol
PLY: in addition to normal training, 3 x 30 minutes of plyometric sessions per week for 9 weeks. Drills and contacts are not described in the abstract.
Running economy: 3 x 4 minute treadmill runs at 14, 16 and 18 km/h, followed by an incremental test for VO2max.
Muscle power: portable unidirectional ground reaction force plate (5-jump plyometric test, strength quality assessment test).
Key Results
| Measure (PLY vs CON) | Result |
|---|---|
| Running economy at 18 km/h | Improved 4.1% (p = 0.02) |
| Running economy at 14 and 16 km/h | Not improved |
| Average power, 5-jump plyometric test | Trend, 15% (p = 0.11) |
| Time to reach maximal dynamic strength | Trend, 14% shorter (p = 0.09) |
| VO2-speed slope | Trend, 14% lower (p = 0.12) |
| VO2max and cardiorespiratory measures | No significant differences |
Practical Application
In 15 highly trained distance runners (VO2max 71.1), adding three 30-minute plyometric sessions a week for 9 weeks improved running economy by 4.1% at 18 km/h (p = 0.02) but not at 14 or 16 km/h, with no change in VO2max. To "does jump training still help an already fast runner?": in this trial it improved economy at the fastest tested speed, close to race pace for runners of this level (inference).
Note the contrast: the pooled evidence REF-801 found plyometrics improved economy only at slower running speeds, while this trial in highly trained runners found a gain only at the fastest tested speed. Inference, not tested here: how the plyometric economy effect depends on speed is unsettled, so do not promise a runner a gain at a particular pace.
The authors place the likely mechanism in the muscle or in running mechanics; the trends in jump power and strength development were not significant.
Not from this paper; the base's own practice: dose, drills and progression of jump training are in SYNTH-45.
Limitations
n=15 (7 and 8); sex and age not given in the abstract.
Economy only; no time-trial or race outcome.
Three speeds tested; the positive result is at one of them.
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=15