Justin Gaymon’s Plyometric Workout Will Help You Nab Your Next PR

The former 400-meter hurdler demonstrates jumping drills to boost your power and speed.

For speed and power, recreational runners and pros alike turn to plyometrics (or plyos for short). These drills get your heart pumping, increase your leg power, and help your muscles and joints be able to efficiently spring into action quickly after landing. This all translates into getting faster over time if you regularly incorporate plyometrics into your training schedule.

Join Runner’s World+ to become a stronger, faster runner 🏃‍♀️ 🏃‍♂️

If you need more proof that plyos work, just look to Justin Gaymon. The former 400-meter hurdler—who had three SEC titles and was a three-time All-American at the University of Georgia, then finished fourth and fifth at the 2008 and 2012 Olympic Trials, respectively—now works for the Atlanta Track Club, where he advocates for the importance of these types of drills.

Gaymon took to the Atlanta Track Club’s YouTube channel to demonstrate a 30-minute plyo workout that boosts your leg power and gets you to your next PR.

“This class is designed to get you moving in ways that are different, ways that are fun, ways that are unique if you’re just used to running and walking, ways that will enhance your strength, your coordination, your agility, and enhance and strengthen some of the muscle groups that you don’t normally work when you’re running,” he says in the video.

You’ll perform 10 different jumps in 30-second intervals—30 seconds of jumping followed by 30 seconds of rest. After jump 6, you’ll get an additional two minutes of rest before starting on the rest of the jumps.

“It’s up to you guys to set your own intensity,” he says. “You might see me jumping pretty frequently ... you might not be doing that pace, but you can set your own pace.”

He adds that no matter the pace you’re going at, the most important thing is to focus on consistent effort and form throughout each jump—your first and last jump should look similar.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Below is a list of moves Gaymon performs—follow along with him in the video above.

The Warmup:

  • Forward Arm Circle
  • Backward Arm Circle
  • Hip Rotation
  • Ankle Rotation
  • Forward-to-Backward Leg Swing
  • Knee Drive to Quad Stretch

        The Workout:

        • Run in Place
        • Imaginary Jump Rope
        • Lateral Hop With High Knees
        • Single-Leg Hop
        • Star Jump
        • Quick-Step Imaginary Jump Rope
        • Forward-and-Backward Hop
        • Jumping Jack
        • Ice Skater

          The Cooldown:

          • Hamstring Stretch
          • Quad Stretch
          • Hip Flexor Stretch
          • Calf Stretch
          • Glute Stretch
                This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
                Advertisement - Continue Reading Below
                More From Workouts