Exercises To Jump Higher & Run Faster

The Olympic motto is the Latin phrase “citius, altius, fortius,” which translates to “faster, higher, stronger,” and those three words reflect the aspirations of all athletes. They also are the key to success in many sporting endeavors. Since speed, agility and strength are intrinsically related, if you want to jump higher and run faster, you have to build strong, responsive muscles that will deliver the power that drives performance.

Key Muscles

Strong legs are crucial to jumping higher and running faster, but they do not operate in isolation: quadriceps, calves and glutes provide the main drive. Chad Starkey’s book "Athletic Training and Sports Medicine" emphasizes the importance of training the core muscles, pelvic region and legs together to prevent injury and maximize performance.

Weights

"The Runner's Guide" recommends weight training to build the muscles needed to sprint faster or jump higher. Weighted squats, lunges and calf-raises all help build overall strength and muscle mass. For best results, mix weightlifting with plyometrics such as squat jumps, in which you drop to a squat, then leap as high as possible. These exercises train your fast-twitch muscle fibers.

Functional Exercises

The best way to get better at jumping is to jump. Exercises that mimic the movements you want to perfect will give you the best results, writes Kelly Baggett at Higher-Faster-Sports.com. Among the moves she recommends are hurdles, standing broad jumps and “on-box jumps,” in which you simply jump onto a box, step off and repeat. These moves will make you a faster runner, too, because they build the strength required to generate speed.

Reflexes

Baggett notes that bodybuilding-style weight training, which emphasizes slow, controlled movements, is counterproductive if you are trying to improve your jumping and running. Your muscles naturally contract and “bounce” in response to force—using your body’s reflexes will automatically enhance your jumping and running. Be sure your training works with your natural reactions, not against them.

Diet

A common misconception is that you need to eat large quantities of protein or take bodybuilding supplements to get the most out of training and maximize muscle growth. This is a myth, according to the U.S. National Library of Medicine, which notes that “Americans already eat almost twice as much protein as they need.” Excess protein turns into fat, not muscle, so loading up on protein shakes can work against your goals. Aim for a balanced diet and stay well-hydrated.