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KISS Plyometrics:
This quick, no‑equipment routine is designed to strengthen muscles, ligaments, and joints in multiple directions — perfect for building a resilient base or easing back into running after injury. There are many plyometric exercise routines of varying difficulty, this selection is chosen by applying the Keep It Simple Stupid approach so there's no strength or coordination skill curve to complete them effectively.
It’s deliberately simple so you can do it anywhere, anytime — even while waiting for the kettle to boil or food to heat up. One set takes just 1–2 minutes, and you can repeat it multiple times a day.
The Routine
1. Single Leg Hops - Stay light on your toes, up and down, keep your core engaged
50 hops on the left leg
50 hops on the right leg
2. Linear Hops - Hop front to back over an imaginary line
50 hops left
50 hops right
3. Lateral/Medial Hops - Hop side to side over an imaginary line
50 hops left
50 hops right
⏱️ Coach’s Note:
I’ve used this exact routine while building my own ultra‑running base — sometimes in the office, hopping in front of the microwave. Keep it simple, keep it consistent, and you’ll clear this hurdle for good.
Why This Works
Builds directional strength — forward, lateral, and medial loading.
Improves joint stability and ligament resilience.
Encourages frequent, low‑barrier practice so it becomes a habit.
Can lead to noticeable improvement in as little as a month if done consistently.
Progressions & Modifications
Short on time? Just do 50 single leg hops per side.
In pain? Skip the lateral/medial hops until you are pain‑free.
Progression: Start with small “pulse” hops. As you get stronger, increase hop height or distance (use two lines and widen the gap).
Barefoot option: Occasionally do the routine without shoes to engage smaller stabilising muscles and ligaments.
Bonus Strength: Single Leg Eccentric Calf Raises
Do these after a run, workout, or gym session — not as part of the plyometric set.
20 reps each side, repeat twice.
Move slowly, maximising the lowering phase, then rise fully onto your toes.
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