Jump squats are the secret sauce to a new 5K PB – here’s how to do them properly

Explosive power could light the fuse on your next PB – even if you’re not a sprinter. Researchers from Appalachian State University, US, tested the two-legged jump performance of three groups of runners, who usually raced either 200m, 800m or 3-5K. The 200m sprinters, with all their fast-twitch muscle fibres, covered the most ground in one jump – no surprises there. But in every group, better jump performance was linked to faster race times. So even if you’re a mid-distance racer, explosive legwork pays off. This led the researchers to conclude, ‘The contribution of muscle power to these events (800m, 3000m and 5000m) should be considered as a component for training for both sprints, middle- and long-distance runners.’ Why are plyometrics effective? ‘When performing plyometrics, you get a stretch of the muscle – eccentric contraction – followed by an immediate powerful contraction of the muscle – concentric contraction,’ says chartered physiotherapist Kate Cadbury. ‘This is also known as the stretch-shortening cycle, and it helps to improve explosive power and muscle efficiency. The movements are fast as the aim is to have minimal contact time with the ground, and the goal is to bounce back off the surface as quickly as
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