Let’s Talk Track – Plyo of the Month

Besides being a full-time medical student… in my free time I enjoy coaching a HS track and field team. I love the kids, but one of the benefits for me is that I continue to incorporate new exercises into my workouts!


Congratulating my state champion triple jumper this year at the state meet! She was subject to many of my plyometric workouts!

Plyometrics (plyos) are exercises that coaches use to increase an athlete’s strength, speed, and power. Some people associate plyos with “jumping drills”, because a lot of them incorporate some type of jumping movement. Once a month I will do a spotlight on a specific exercise so that you can incorporate plyos into your regular workout routine. Besides improving an athlete’s performance in sports, plyos are a great way to increase cardiovascular fitness and strength in a shorter period of time.

With any exercise regimen, it is important that you attempt new exercises at your own risk. Do not try an exercise that is beyond your own personal ability. I will include exercises that are more basic and more advanced for some variety. If you have questions regarding if you should incorporate plyometric training into your physical activity routine, ask your doctor or other qualified health professional.

Two-Foot Ankle Hop

3-4 sets of 10-25 reps or 2 sets of 30 seconds

Great video of this plyo exercise! Check out Joel Schneider’s YouTube channel for more exercise ideas!

Challenge Level
Beginner None Baseball, Tennis, Volleyball


  • Stand with feet shoulder width apart
  • Use only the ankles for momentum, hop continuously in 1 place
  • Extend ankles to a full point during your hop
Muscles you use…
When you plantarflex or “point” your toe you are working the muscles in the posterior compartment of the leg, otherwise known as your calf muscles!

Did you know that your calf muscle that you can feel is not just 1 large muscle? It is actually 2 muscles together, Gastrocnemius & Soleus. There is also the Plantaris, Flexor Hallucis Longus, Flexor Digitorum Longus, and Tibialis Posterior.

Work those calves so you can rock the skinny jean ankle boot combo with confidence!

Work those calves so you can rock the skinny jean ankle boot combo with confidence!

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.

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