Spring Into Action: How to Run Faster and Jump Higher

April 6, 2024

Springtime is here, and with it comes the perfect time to elevate your fitness game. Whether you’re a veteran athlete or just starting your fitness journey, improving your speed and vertical jump can unlock new levels of performance and athleticism. At Xtend Fitness, we’re committed to helping you reach your goals and unleash your full athletic potential.

How to Run Faster and Jump Higher

So, let’s dive into some tips on how to run faster and jump higher this spring!

Dynamic Warm-Up

Before diving into any intense workout, preparing your body correctly is crucial. Incorporate dynamic warm-up exercises like leg swings, high knees, and butt kicks to activate your muscles and improve flexibility. A well-prepared body is more primed for explosive movements.

Strength Training

Building strength is fundamental for increasing both speed and vertical jump. Focus on compound movements (think squats, lunges, deadlifts, and calf raises) to target key muscle groups such as the quadriceps, hamstrings, glutes, and calves. Aim for a combination of heavy lifts to build strength and plyometric exercises like box jumps and explosive squats to enhance power output.

Plyometric Training

Plyometric exercises are designed to improve your explosive strength and ability to generate force quickly, which is essential for sprinting and jumping. Incorporate exercises like plyometric push-ups, jump squats, bounding, and depth jumps into your routine. Start with low-intensity variations and gradually progress to more advanced movements as your strength and coordination improve.

Speed and Agility Drills

To improve your running speed, incorporate speed and agility drills such as shuttle runs, ladder drills, and cone drills into your workouts. These drills enhance your speed and improve your coordination, agility, and reaction time, making you a more agile and efficient athlete.

Proper Technique

Pay close attention to your running and jumping technique. Proper form can significantly impact your performance and reduce the risk of injury. Focus on maintaining a tall posture, forcefully driving your knees and arms, and landing softly and efficiently to maximize your speed and power output.

Rest and Recover

Don’t underestimate the power of rest and recovery in your training regimen. Give your body sufficient time to recover between your workouts to prevent overtraining and optimize your performance. Incorporate rest days, foam rolling, stretching, and proper nutrition to support muscle recovery and growth.

Consistency and Patience

Improving your speed and vertical jump takes time and consistent effort. Stay committed to your training program, and don’t get discouraged by setbacks. Celebrate small victories along the way, and trust the process as you work towards your goals.

Book with Xtend Fitness Today

If you implement these strategies into your training routine and stick with them, you’ll be well on your way to running faster and jumping higher this spring. Progress takes time and dedication, so stay focused and keep pushing your limits. Xtend Fitness is here to support you every step of the way on your fitness journey. 

Book a session with one of our Personal Trainers today! Schedule a free consultation below. 


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