I’ve spent years on the training ground testing drills and collecting data, and one question keeps coming up: which plyometric exercises actually move the needle on 10m acceleration for sprinters and footballers? Short-distance acceleration is a unique blend of force production, technique and reactive ability. Plyometrics, when chosen and programmed correctly, target those qualities. Below I share the drills I use most, how I coach them, sample progressions and common pitfalls to avoid.

Why plyometrics for 10m acceleration?

Plyometrics develop the ability to produce force quickly — the stretch-shortening cycle (SSC). For a 10m sprint you don’t need maximal top-end speed: you need high horizontal force in the first 3–8 steps and an efficient rate of force development (RFD). Plyometrics improve:

  • RFD and reactive strength — getting force out faster.
  • Horizontal force orientation — teaching the body to push more horizontally than vertically.
  • Neuromuscular coordination — synchronising hip, knee and ankle extension for powerful steps.

    • Not all plyometrics are equal for this purpose. The best drills are those that mimic the force vector and timing of early acceleration.

    My go-to plyometric drills for 10m acceleration

    Below I list drills I program most often, with coaching cues and the reason I like them.

  • Bounding (single-leg and alternate)
    Coaching cues: long, powerful ground contacts; land softly but drive forward; emphasis on horizontal distance per bound. Why it works: Bounding increases horizontal force and teaches a long, powerful first half of the stance phase. Use single-leg bounds to address leg asymmetries.
  • Split squat jumps (explosive)—from stationary lunge
    Coaching cues: drive off front leg, keep torso upright, land quietly into the lunge. Why it works: Focuses unilateral triple extension and horizontal push-off similar to initial acceleration steps.
  • Hurdle hops — short drop (20–30cm) and lateral low hurdles
    Coaching cues: minimise ground contact time, absorb on the balls of the feet, eyes forward. Why it works: Improves reactive strength and stiffness with small, frequent ground contacts.
  • Bounding into a short sprint (3–6m)
    Coaching cues: 3 bounds then accelerate for 6m; maintain forward posture into the run. Why it works: Smooth transition from horizontal plyometric action into sprint mechanics — very specific to 10m acceleration.
  • Weighted sled jumps (light sled, 5–15% body mass)
    Coaching cues: low-load, vertical drive combined with forward lean; minimal deceleration on landing. Why it works: Adds overload to horizontal push without disrupting technique as heavy sleds can. Great for power transfer to sprint.
  • Drop-to-sprint (30–40cm drop then 5–10m sprint)
    Coaching cues: step off, land quietly and immediately drive forward; avoid upright landing and braking. Why it works: Trains rapid absorption and powerful re-extension into a short sprint.

    • Programming: sets, reps and placement in a session

    Plyometrics are high-intensity; quality matters more than quantity. Here’s a simple weekly template I use with athletes focusing on 10m acceleration:

    SessionExample drillsVolume
    Speed session (2×/week)Bounding into short sprints, drop-to-sprint4–6 reps × 3–4 sets (total 12–24 reps)
    Power/strength daySplit squat jumps, weighted sled jumps3–5 reps × 3–4 sets per leg
    Reactive/technique dayHurdle hops, single-leg bounds6–8 contacts × 3–4 sets

    Key rules:

  • Keep high quality: stop a set when form breaks or ground contact time increases.
  • Rest is long: 60–120s between sets depending on intensity so the nervous system recovers.
  • Place plyos early in the session after a thorough warm-up, or on a separate day from heavy strength lifts.

    • Progressions and how to move an athlete forward

    Progress by increasing intensity, complexity or specificity — not just reps. A practical progression over 4–8 weeks might look like:

  • Week 1–2: Low-volume, technique-focused bounds and hurdle hops (emphasis on landing mechanics).
  • Week 3–4: Add split squat jumps and short drop-to-sprints; increase horizontal focus.
  • Week 5–6: Introduce light sled jumps and bounding into sprints; reduce contact time expectations.
  • Week 7–8: Peak with high-intensity, specific combos (e.g. 3 bounds + 6m sprint) and test 10m times.

    • If an athlete lacks baseline strength, build that concurrently. Plyometrics amplify strength — but you need adequate eccentric and concentric strength first. I usually pair unilateral strength work (bulgarian split squats, Romanian deadlifts) once or twice weekly.

    Coaching cues and technical points

  • Lean forward from the ankles in the first steps — not the hips collapsing. This helps horizontal force.
  • Drive the knee up quickly but land under hips — avoid overstriding.
  • Short, powerful ground contacts win over long hang time for 10m acceleration.
  • Work on arm drive — exaggerated fast arms help create the torque and rhythm for the legs.

    • Common mistakes and how to avoid them

  • Too much vertical focus: vertical high jumps don’t transfer well. Choose horizontal and reactive drills.
  • Overloading too early: heavy sleds or high boxes before technique is primed can reinforce poor mechanics.
  • High volume with low quality: fatigue leads to longer contact times and worse transfer. Keep reps low and intense.
  • Neglecting unilateral work: sprint acceleration is asymmetrical — address side-to-side imbalances with single-leg bounds and strength work.

    • Equipment and brand notes

    You don’t need fancy gear but some items speed up implementation:

  • Sleds — brands like Exxr or Force USA make reliable light sleds. Use low loads for jumps (5–15% body mass).
  • Low hurdles and mini-hurdles — durable and cheap; useful for reactive hops and rhythm work.
  • Boxes — plyo boxes around 30–40cm for controlled drop jumps (keep box height conservative).
  • Timing gates or a reliable radar/timer (e.g., Brower or Freelap) — to measure 10m improvements and keep athletes honest.

    • How I measure transfer

    Transfer is everything. I test 10m sprints every 2–4 weeks and track contact times with force plates or contact mats when available. Anecdotally, athletes who do targeted horizontal plyometrics consistently see 0.03–0.06s improvements over 10m within 6–8 weeks, provided strength work is present too. Small gains matter in sprinting and football match situations where milliseconds and the first few steps determine success.

    If you want, I can build a specific 6-week plyometric block for you or your team based on current strength levels and training frequency. Tell me the athlete’s baseline 10m time, squat strength or bodyweight, and training schedule, and I’ll draft a plan that keeps quality high and maximises transfer to the pitch.