Ways to Run Faster & Jump Higher

Running and jumping rely on fast-twitch muscles in the hips and legs for maximum success. Although strength training can help build endurance, developing fast-twitch muscles can improve reaction time, vertical leap and lengthening of stride. Combining hip flexor stretching with plyometric exercises such as the depth jump box can dramatically increase those abilities.

  1. Depth Jump

    • Part of running faster or jumping higher involves developing explosiveness in the leg's quick-twitch muscle fibers. To develop the upper thigh fibers, use the depth jump exercise. Start by standing on a bench that's at least 2 feet off the ground. Step forward with both feet so that you begin to fall on the ground. Keep your back straight. As you land, swing your arms back slightly and immediately jump straight up into the air as high as possible. Again, keep your back straight and land on both feet to complete the first of 10 jumps. For added development, spring back up on one foot after the initial landing. Switch feet with every repetition.

    Box Jump

    • Box jumps will help develop quickness in the calf muscles for jumping as well as launching from the starting gate during a run. Place a sturdy box such as a milk carton against a wall and stand about 1 foot in front of it. The box should be at least 18 inches off the ground. Squat in front of the box, jump up and land on it with both feet as softly as possible. As soon as you land, immediately jump backward into your original starting position. Do this routine with minimal pausing for at least 10 jumps to complete a set. For the next set of 10 jumps, complete the initial jump with both feet but alternate landing on one foot for the backward jump.

    Hip-Flexor Stretch

    • The hip flexors are responsible for launching your legs forward during a run. Flexible and strong hip flexors will improve your stride length and help increase your vertical leap. Start the hip-flexor stretch by kneeling on your left knee. Put your right foot forward until your right thigh is parallel to the floor. Your right knee should be in line with your ankle. Put your hands on your right knee and then push forward as much as possible without losing your balance. Hold this position for 30 seconds and then return to the original kneeling position. Switch legs and repeat the stretch.