Jumping higher and running faster might seem like mutually exclusive athletic abilities, but they actually have a lot in common. Both rely on a high concentration of fast-twitch muscle fibers for their performance. Fast-twitch fibers are what help you explode from a stationary position, whether you're leaving the blocks in a sprint or jumping high for a rebound. Consequently, these athletic attributes can be trained for using the same approach and exercises.
Step 1
Lift weights using Olympic lifts, which are designed to help build power and explosiveness in your muscles, particularly the back and core. Examples of Olympic lifts are the squat, rack clean and dead lift.
Step 2
Perform toe raises daily, lifting up onto your toes. Do this quickly to help build explosion and activate those fast-twitch muscles. Hold weights in your hand if toe raises with only your body weight prove too easy.
Step 3
Find a sturdy box, preferrably made of wood and standing two feet tall, and place it in front of you. Jump with both feet and land on top of the box, then jump back down. Do at least 10 repetitions of this and up to three sets. You can also alternate, using one leg at a time.
Step 4
Run short sprints ranging from 40-150 meters. Do multiple repetitions of this to build the fast-twitch fibers in your legs.
Step 5
Consider using specialty plyometric shoes, which feature gear such as jumping platforms to help you improve the mechanics of your jumping and strengthen the muscles used.
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