Mastering Recovery for Sprinting and Plyometrics

For athletes, recovery is as crucial as the workout itself, especially when it comes to high-intensity sprinting and plyometric exercises. Here’s everything you need to know.

Why Recovery is Key in Sprinting and Plyometrics

Recovery isn't just about taking a break—it’s about ensuring your energy systems and nervous system are ready for the next high-intensity rep. Rushing recovery can lead to poor-quality reps, diminished performance, and suboptimal training adaptations.

We emphasize prioritizing quality over quantity, particularly in exercises like sprints or higher-intensity plyometrics (i.e. depth jumps). Without proper rest, athletes risk entering a fatigued state, negating the benefits of their training.

Year-Round Plyometric and Sprinting Training

Athletes should incorporate sprinting and plyometric elements year-round. The key is adjusting the volume and intensity based on the training cycle. For team sport athletes, I've found vertical integration periodization to be more appropriate better than traditional block periodization, ensuring consistent exposure to essential skills like speed, strength, and plyometrics throughout the year.

Mistakes to Avoid During Recovery

One common mistake is inadequate rest between high-intensity reps. For example, performing a 30-yard sprint and taking just 15–30 seconds of rest will hinder both performance and adaptation. Instead, we recommends at MINIMUM two minutes of recovery between reps to allow the nervous and energy systems to recover.

This principle also applies to plyometric exercises like depth jumps and split squat jumps. These intensive movements demand longer rest periods due to their significant impact on the nervous system.

Outdated Conditioning Methods

Traditional conditioning methods that push athletes to extreme fatigue—like long, slow aerobic running (i.e. running "poles")—are outdated. Instead, Jeff advocates for a focus on proper recovery to maintain high-quality reps. Fatigue-based conditioning does not align with the needs of modern athletes, especially for those in team sports.

Tips for Effective Recovery

• Prioritize Quality: High-quality reps are more beneficial than a higher quantity of poorly executed ones.

• Rest Sufficiently: Use 2+ minutes of rest for sprints and intensive plyometric exercises.

• Tailor Recovery to Intensity: Adjust recovery times based on the energy and nervous system demands of the activity.

• Incorporate Vertical Integration Periodization: Maintain exposure to key skills year-round with strategic recovery planning.

Conclusion

Optimizing recovery is non-negotiable for athletes who want to excel in sprinting and plyometric exercises. By following these expert recommendations, you can ensure better performance, fewer injuries, and sustainable athletic growth.