Impact loading refers to how much stress (or force) we place on the body while running. If you’d like to explore the concept of impact loading in more depth, we refer you to this article. Here, we focus on how to prepare your body to handle impact more efficiently and reduce injury risk.
How can we improve impact loading?
Impact loading is largely determined by the strength and coordination of the lower limb muscles (calves, hamstrings, and quadriceps) and how effectively they absorb shock. Since running impacts occur within a very short time frame (± 20–130 milliseconds), your muscles must activate rapidly. Plyometric (jump) training is one of the most effective ways to develop this quick activation.
Before your body can handle the demands of plyometric training, it’s essential to first build a foundation of strength. Stronger muscles, tendons, and bones not only prepare you for explosive work but also improve resilience against the repetitive load of running.
As you develop this foundation, plyometric training should progress from low-intensity to higher-intensity jumps. This gradual approach ensures safety while maximizing adaptation. The combination of strength training and plyometric drills equips you to be stronger, more resilient, and more efficient at handling the impact forces of running.
Training plan to optimize impact loading
Here we provide a training plan divided into three phases, designed to help you transition smoothly from strength work to more plyometric-based training. Each phase includes three levels of example exercises that can be integrated into your program.
- Goal: Prepare the body for heavier loading.
- Focus: General strength work combined with light-loaded plyometrics.
Exercise 1 – Flexibility warm-up
Exercises
Prescription
Exercise type
Prescription
3 x 8 reps (both sides) – Rest 15 sec
Hold your back curvature while extending your leg to feel a stretch in the hamstrings.
Exercise type
Posterior chain flexibility exercise
Prescription
Exercise type
Prescription
4 x 20 meter – Rest 20 sec
Pull your arms upward while making a forward lunge.
Exercise type
Anterior chain flexibility exercise
Prescription
Exercise type
Prescription
2 x 5 reps (both sides) – Rest 15 sec
Open yourself up from an extended split position.
Exercise type
Anterior chain flexibility exercise
Exercise 2 – Plyo warm-up
Exercises
Prescription
Exercise type
Prescription
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Exercise type
Reactivity drill
Prescription
Exercise type
Prescription
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Exercise type
Reactivity drill
Prescription
Exercise type
Prescription
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Exercise type
Reactivity drill
Exercise 3 – Posterior Strength
Exercises
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (small weight 3-5kg)
Hinge your hips and maintain a slight extension in your back while lowering.
Exercise type
Compound (lower-limb) exercise – Posterior chain
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (small weight 3-5kg)
Hinge your hips and maintain a slight extension in your back while lowering.
Exercise type
Compound (lower-limb) exercise – Posterior chain
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (barbell + weights)
Hinge your hips and maintain a slight extension in your back while lowering.
Exercise type
Compound (lower-limb) exercise – Posterior chain
Exercise 4 – Calf Strength
Exercises
Prescription
Exercise type
Prescription
3 x 12 reps – Rest 45 sec
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Exercise type
Calf strength exercise
Prescription
Exercise type
Prescription
3 x 10 reps – Rest 45 sec (add small weight 5-8kg)
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Exercise type
Calf strength exercise
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (add barbell + weights)
Try to move upward without using your front leg.
Exercise type
Calf strength exercise
Exercise 5 – Compound strength
Exercises
Prescription
Exercise type
Prescription
3 x 12 reps – Rest 45 sec
Use a chair to determine your squat height.
Exercise type
Compound (lower-limb) exercise – Anterior chain
Prescription
Exercise type
Prescription
3 x 6 reps – Rest 30 sec
Try to rise slowly. Don’t swing your upper body.
Exercise type
Compound (lower-limb) exercise – Anterior chain
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (add barbell + weights)
Perform a squat from a stable stance.
Exercise type
Compound (lower-limb) exercise – Anterior chain
- Goal: Build dynamic strength and tissue resilience.
- Focus: light-loaded plyometrics and dynamic strength.
Exercise 1 – Flexibility warm-up
Exercises
Prescription
Exercise type
Prescription
4 x 20 meter – Rest 20 sec
Pull your arms upward while making a forward lunge.
Exercise type
Anterior chain flexibility exercise
Prescription
Exercise type
Prescription
2 x 8 reps (both sides) – Rest 30 sec
Alternate straightening your legs.
Exercise type
Posterior chain flexibility exercise
Prescription
Exercise type
Prescription
3 x 5 reps (both sides) – Rest 30 sec
Look upward while rotating.
Exercise type
Trunk range of motion + posterior chain
Exercise 2 – Plyo Warm-up
Exercises
Prescription
Exercise type
Prescription
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Exercise type
Reactivity drill
Prescription
Exercise type
Prescription
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Exercise type
Reactivity drill
Prescription
Exercise type
Prescription
4 x 15 sec (each side) – Rest 15 sec
Keep your feet quick and your upper body steady.
Exercise type
Reactivity drill
Exercise 3 – Absorption
Exercises
Prescription
Exercise type
Prescription
3 x 10 reps – Rest 30 sec
Drop swiftly and decelerate quickly
Exercise type
Shock exercise
Prescription
Exercise type
Prescription
3 x 5 reps – Rest 45 sec
Stop quickly after stepping off.
Exercise type
Shock exercise
Prescription
Exercise type
Prescription
3 x 5 reps – Rest 45 sec
Stop quickly after stepping off.
Exercise type
Shock exercise
Exercise 4 – Posterior Strength
Exercises
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (small weight 3-5kg)
Hinge your hips and maintain a slight extension in your back while lowering.
Exercise type
Compound (lower-limb) exercise – Posterior chain
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec
Hinge your hips and maintain a slight extension in your back while lowering.
Exercise type
Compound (lower-limb) exercise – Posterior chain
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (barbell + weights)
Hinge your hips and maintain a slight extension in your back while lowering.
Exercise type
Compound (lower-limb) exercise – Posterior chain
Exercise 5 – Dynamic calf strength
Exercises
Prescription
Exercise type
Prescription
3 x 8 reps (both legs) – Rest 30 sec
Hold your feet steadily.
Exercise type
Dynamic calf strength exercise
Prescription
Exercise type
Prescription
4 x 10m – Rest walk back
Move smoothly and slowly from heel to toe.
Exercise type
Dynamic calf strength exercise
Prescription
Exercise type
Prescription
4 x 10m (add 3-5kg) – Rest walk back
Move smoothly and slowly from heel to toe.
Exercise type
Dynamic calf strength exercise
Exercise 6 – Compound strength
Exercises
Prescription
Exercise type
Prescription
3 x 6 reps – Rest 30 sec
Try to rise slowly. Don’t swing your upper body.
Exercise type
Compound (lower-limb) exercise – Anterior chain
Prescription
Exercise type
Prescription
3 x 8 reps (each side, add 5-8kg) – Rest 45 sec
Softly absorb the impact during the landing of your lateral lunge.
Exercise type
Compound (lower-limb) exercise
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 1 min (add barbell + weights)
Keep your back leg relaxed on the bench.
Exercise type
Compound (lower-limb) exercise – Anterior chain
Exercise 7 – calf strength
Exercises
Prescription
Exercise type
Prescription
3 x 10 reps – Rest 45 sec (add small weight 5-8kg)
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Exercise type
Calf strength exercise
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 1 min (add small weights 3-5kg)
Hold a 90° angle in your knees. Move your ankle smoothly and slowly.
Exercise type
Calf strength exercise
Prescription
Exercise type
Prescription
3 x 8 reps – Rest 45 sec (add barbell + weights)
Try to move upward without using your front leg.
Exercise type
Calf strength exercise
- Goal: Maximize the ability to absorb and reuse impact forces.
- Focus: Explosive and advanced plyometric exercises.
Exercise 1 – Flexibility warm-up
Exercises
Prescription
Exercise type
Prescription
4 x 20 meter – Rest 20 sec
Pull your arms upward while making a forward lunge.
Exercise type
Anterior chain flexibility exercise
Prescription
Exercise type
Prescription
2 x 8 reps (both sides) – Rest 30 sec
Alternate straightening your legs.
Exercise type
Posterior chain flexibility exercise
Prescription
Exercise type
Prescription
3 x 5 reps (both sides) – Rest 30 sec
Look upward while rotating.
Exercise type
Trunk range of motion + posterior chain
Exercise 2 – Dynamic calf strength
Exercises
Prescription
Exercise type
Prescription
4 x 10m – Rest walk back
Move smoothly and slowly from heel to toe.
Exercise type
Dynamic calf strength exercise
Prescription
Exercise type
Prescription
4 x 10m (add 3-5kg) – Rest walk back
Move smoothly and slowly from heel to toe.
Exercise type
Dynamic calf strength exercise
Prescription
Exercise type
Prescription
4 x 10m (add 3-5kg) – Rest walk back
Drive from the big toe.
Exercise type
Dynamic calf strength exercise
Exercise 3 – running drill
Exercises
Prescription
Exercise type
Prescription
4 x 20m – Rest walk back
Move your feet like a small rolling wheel. Keep your toes up as you move upward.
Exercise type
Running drill
Prescription
Exercise type
Prescription
4 x 20m – Rest walk back
Lift your knees high while maintaining an upright posture.
Exercise type
Running drill
Prescription
Exercise type
Prescription
3 x 20m (both sides) – Rest walk back
Lift your knee high while maintaining an upright posture.
Exercise type
Running drill
Exercise 4 – Plyo exercise (slow)
Exercises
Prescription
Exercise type
Prescription
4 x 10 sec – Rest 45 sec
Jump explosively.
Exercise type
Slow stretch-shortening cycle exercise
Prescription
Exercise type
Prescription
4 x 5 jumps – Rest 45 sec
Jump explosively.
Exercise type
Slow stretch-shortening cycle exercise
Prescription
Exercise type
Prescription
3 x 5 jumps – Rest 1 min 30 sec
Jump as high as possible.
Exercise type
Slow stretch-shortening cycle exercise
Exercise 5 – Plyo exercise (Fast)
Exercises
Prescription
Exercise type
Prescription
4 x 10 jumps – Rest 45 sec
Jump as quickly and high as possible.
Exercise type
Fast stretch-shortening cycle exercise
Prescription
Exercise type
Prescription
4 x 10 jumps – Rest 45 sec
Jump as quickly and high as possible.
Exercise type
Fast stretch-shortening cycle exercise
Prescription
Exercise type
Prescription
3 x 5 jumps – Rest 1 min 30 sec
Jump as high and quickly as possible.
Exercise type
Fast stretch-shortening cycle exercise
