Whether you’re currently in triathlon training or marathon training, here’s how to increase your sport-specific power and boost performance

Power is important for endurance sports performance. The more power you can generate with your running stride, cycling pedal stroke, and freestyle swim stroke, the faster you can go. To improve your sport-specific power, you can perform very short sprints, especially against resistance. For example, on the bike you might do a set of 10 x 20-second sprints up a steep hill with two-minute recoveries between sprints. But research has shown that you can build sport-specific power even more dramatically by cross-training with plyometrics.

Developed in the 1960s by Eastern Bloc sports coaches, plyometrics consists primarily of jumping exercises designed to enhance the power of the legs. More recently, the method has been expanded to include power-boosting exercises for the upper body. Plyometrics is based on the fact that muscles are able to contract most quickly and forcefully when they are first loaded and lengthened to capture elastic energy. (That’s why you naturally bend your knees before jumping instead of starting from a normal standing position). Regular plyometrics training increases power by improving the capacity of your muscles and tendons to capture elastic energy and by enhancing the efficiency of communication between the brain and the muscles.

Studies have shown that adding a small amount of plyometrics to the training regimen of endurance athletes improves performance. A 2005 study by New Zealand researchers found that the addition of plyometrics and high-resistance sprints to the training of high-level cyclists for 12 weeks increased their peak power by 6.8 percent and their lactate threshold power by 3.7 percent compared to cyclists who continued their normal training. And a 2003 study by Australian researchers found that the addition of plyometrics to the training of high-level runners for six weeks resulted in an average 2.7-percent improvement in 3K race times.

Here’s a sampling of four plyometrics exercises that are particularly beneficial for endurance athletes. Do them two or three times per week to increase your sport-specific power.

Split Squat Leap
This exercise develops power in the legs with a running-specific movement pattern, so it’s great for those in 10K training, half-marathon training, or marathon training. Stand with one foot half a step ahead of the other and your knees bent slightly. Using a steady, controlled motion, lower yourself into a deep squat, then smoothly thrust upward into a full vertical jump. While in midair, reverse the position of your feet. Land on both feet and immediately bend your knees and initiate the next deep squat and jump. Do 16 to 24 total jumps.

Single Leg Box Jump
The Single Leg Box Jump increases the capacity of the glutes and hamstrings to forcefully extend the hip and knee, which translates into a more powerful running stride and cycling pedal stroke. So it’s perfect for those in triathlon training. Stand on your left foot facing a sturdy platform 12 to 18 inches high (such as stacked aerobics steps). Bend your left leg, swing your arms back then forward to generate momentum, and jump up onto the platform landing on your left foot. Do not allow your right foot to touch the ground. Immediately, jump back down, also landing on your left foot. Continue jumping for 30 seconds with the left leg, then switch to the right.

Lateral Bounding
This exercise develops power in the legs and strengthens the muscles that stabilize the hips during running, making it ideal for distance runners in 10-K training, half-marathon training, and marathon training. Stand with your right side about 12 inches away from a box that is 8 to 16 inches high. Bend your knees and jump up and to the right so that you go over the box and land on the floor. Continue jumping over the box in both directions for 30 seconds.

Power Push-Up
The Power Push-Up develops strength and power in the chest, shoulders, upper back, and triceps for a more powerful swim stroke to help boost your triathlon training. Assume a normal push-up position, but place your left hand on the floor and your right hand on a narrow six-inch-high support. Slowly lower yourself until your right shoulder is just a couple of inches above your right hand. Now push back upward with all the power you can muster, so that your hands leave the floor. As you are in midair, pivot to the right so that when you come back down, your left hand is on the support and your right hand is on the floor. Lower yourself again. Do 6 to 12 Power Push-Ups on each side. If you lack the strength to do this many Power Push-Ups, do a modified Power Push-Up with your knees on the floor.