6:10 AM 21 October 2008 at the ULTRA/Philsports Oval Track

In the early 80s, I did not do any drills, strides or plyometric in my running workouts and training for the marathon as these “terms” were unknown to me. It was for the reason that I concentrated building my endurance base during those days without trying to fully improve on my speed. Now that I am older and trying to find out “ways and means” to improve my running performance, I’ve discovered and read about these terms in latest books, special sports programs and in the Internet.

In today’s training of athletes, drills/strides and plyometric are done as part of the warm-up and preparation for high intensity speed workouts at the oval track. After stretching and easy warm-up run/jog, drills/strides and plyometric are used to “prime” the muscles and the nervous system for a fast running workout.

Drills consist of Slow Skipping or Bounding; High Knees; Butt Kicks; and Sideways Jumping Jacks. Strides is running 100 meters approximately at your race pace. Plyometric are “jump exercises” ranging from low to high intensity exercises. It is recommended to do these drills/strides and plyometric at least twice a week.

Last Tuesday morning, I did some of these drills and plyometric exercises, to include running on the stairs of the bleachers at the ULTRA Oval track. After few minutes of rest, I did my speed workout. I was able to run a total distance of 11.52 kms.

In last Monday’s news, I’ve read a news report about Manny Pacquiao’s training and his improvement in speed and agility in preparation for his fight with De La Hoya on December 6, 2008. The news report attributed Manny’s improvement as a result of his Plyometric exercises. If Manny can do it, I think you can do it, too!.

However, this is just a warning to those who have knee injuries and “first-timers” on plyometric. Please do the exercises slowly and stop if you feel some pain on your knees, leg muscles, or feet.