Sprinting: Jump Higher Faster

One of the very best ways to build up the fast twitch muscles in your legs is through sprint training. This is a perfect cross training exercise to increase your vertical and jump higher faster.

Where to Sprint

First, find a suitable place to do your sprint training. A road or sidewalk with a moderate to steep incline would be the best. A grassy hill at the park or a dirt field would work for this too. You will only need a short distance, about 200 feet, of running space.

Warm Up

Start by jogging up the 200 foot track you’ve chosen. This will warm up your legs. Walk back down to your ‘starting line’. Make sure you are sufficiently warmed up before continuing to the next step. If you need to do one more jog, please do it, as avoiding injury is a primary concern during any kind of training.

How to Sprint

Next you will begin your ‘working sprints’. Position yourself at the ‘starting line’. When you are ready, explode off the line and sprint as fast as you possibly can for about 200 feet. Studies show that the human body can only maintain a maximum sprinting effort for 5 seconds at the most. Sprinting any more than 200 feet would be counter productive.

Once you are done with the first sprint, slowly walk back down to the ‘starting line’ and rest for about 2 minutes. At that point, you will do your second full speed sprint. Do a total of 4 to 5 full speed sprints.

End your sprint training session by stretching your quadriceps, hamstrings, and calves.


Now give yourself 2 days of rest before hitting the ‘track’ again for more sprints. This training should take you no more than 15 minutes, once every three days. You will see incredible gains in the speed and strength of your legs by doing this.


It doesn’t matter how strong and fast your legs become, sprinting at your maximum exertion will always be a challenging exercise to help you jump higher faster. The key being that you always sprint at 100%.

Also, as a side note, by sprinting in the described way, your body’s metabolism will be boosted for the entire day. This will give you the added benefit of toning up your body. You will have less fat and more lean muscle. Yet another way sprinting will help you jump higher faster! Don’t forget to maintain a healthy diet and drink plenty of water as well.