Here are some PT exercises to improve vertical acceleration during running:
Plyometric exercises. Plyometric exercises are explosive movements that help to train your muscles to produce more power. This power can then be used to accelerate vertically during running. Some examples of plyometric exercises for runners include:
- Box jumps
- Depth jumps
- Hill repeats
- Medicine ball throws
Strength training exercises. Strength training exercises can help to strengthen the muscles that are responsible for vertical acceleration during running. Some examples of strength training exercises for runners include:
- Calf raises
Running form drills. Running form drills can help you to improve your running efficiency and vertical acceleration. Some examples of running form drills include:
- High knees
- Butt kicks
- Hill repeats
You can perform these exercises as a warm-up before your run or as a standalone workout. Start with 2-3 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
It is important to listen to your body and stop if you experience any pain. If you have any concerns, be sure to talk to your doctor or a physical therapist.
Additional tips for improving vertical acceleration during running:
- Land on your midfoot or forefoot. This will help you to absorb impact and push off the ground more quickly.
- Keep your stride short and quick. This will help you to maintain a higher cadence and improve vertical acceleration.
- Avoid heel striking. Heel striking can increase ground contact time and reduce vertical acceleration.
- Swing your arms vigorously. This will help you to generate power and move forward more efficiently.
- Strengthen your core. A strong core will help you to maintain stability and control during running, which can improve vertical acceleration.
By following these tips and incorporating the PT exercises above into your routine, you can improve your vertical acceleration during running and reduce your risk of injury.