Speed, Sprinting, Exercise & Vertical Jumping
by Melinda Burris
This article focuses on the similar skill sets necessary for sprinting and for completing a high vertical jump. The training and strength requirements for the successful execution of both activities are discussed as are the ways you can improve your maximum vertical jump.
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How Sprinting Impacts Your Ability to Increase Your Vertical Jump Height
The correlation between sprinting speed and the ability to increase your vertical jump height has long been a subject of discussion for coaches and trainers. Many coaches and experts make the argument that sprint training and a maximum vertical leap actually require the same physiological strengths.1 In order to execute jumps and sprints, an athlete must be in excellent condition and have a great amount of muscular power. Since both activities are short in duration, performance of these feats requires bursts of high-intensity exertion.1
It is also often stressed that full body training that centers on a combination of anaerobic and strength exercises is a necessity for sprinting and the vertical jump as both require full body strength. Training for vertical jumps and sprinting is quite similar as sprinting requires “you to develop your leg speed and force transfer capabilities” the same strengths you need for vertical leap training.1
Finally, proponents of sprint training to improve vertical jump ability point out that sprinting burns body fat, making you leaner. This is key because a low body mass index (BMI), enables you to jump higher.1
Scientific Study Explores the Link Between the Vertical Jump and Sprint Times
In 2014, researchers conducted a study to see if evidence could be found to support a correlation in participants’ ability to do a 10-meter sprint and perform a weighted countermovement jump. The study included athletes who volunteered to participate. As part of the experiment, the participants were required to perform a countermovement jump “loaded and performed in a Smith machine with 37.4lbs.”2 Normally, the countermovement jump is measured only on the basis of height. While the study did record maximum height measurements, bar speed was also used as a way to calculate the exertion of other forces.2
The researchers noted similarities in the amount of force required to complete the jump and run the 10-meter sprint, as well as the type of body motion necessary to execute both activities. Peak velocity was also shown to be a key factor as participants “who could move the bar the fastest also performed the best in the ten-meter sprint.”2
Despite the study results suggesting a link between sprinting ability and the ability to perform a high vertical jump, the researchers concluded that as limited research had been done in this area, more study would be required before a definitive correlation could be proven.2 While solid scientific evidence of a connection may not yet be provable, it is not uncommon for coaches to employ a vertical leap test to assess an athlete’s probable ability as a sprinter.
Exercises to Improve Your Vertical Jump
Exercise physiologist and sports medicine writer Elizabeth Quinn explains that in order to optimize your maximum vertical jump, your training regimen must include strength and power training. Some strength exercises Quinn recommends are lunges, squats and weighted step-ups because these exercises focus on “slow, controlled movements.”3
According to Quinn, these strength-building exercises are just one part of the training necessary to conquer the vertical jump. She also recommends plyometrics exercises because they hone the ability to perform high-intensity moves that require quick bursts of energy combined with speed and full body strength.3
Plyometric Exercises
Quinn points out “plyometric exercises are specialized, high-intensity training techniques used to develop athletic power (strength and speed)”—the very elements necessary for sprinting and for the vertical jump.4 Plyometric training is particularly effective when working to elevate your vertical jump because it requires “explosive muscular contractions that invoke the stretch reflex”, which means the muscle is stretched prior to contracting which enables it to “[contract] with greater force.”4
Popular plyometric exercises involve jumping, hopping, and bounding movements. Plyometric exercise is popular with athletes because it offers a trifecta effect of building strength, power and simultaneously increasing strength.3
These exercises are also attractive to athletes because they can be completed with little additional equipment. The following exercise recommended by Quinn illustrates how simple these exercises can be:
- Stair running:This simple, yet high-intensity exercise provides a great cardiovascular workout while increasing speed and power. It is also beneficial for improving your vertical jump because it targets strengthening multiple key areas of the body including the quads, calves and glutes.3 Remember as discussed previously, the ability to execute a maximum vertical jump requires full body strength. So, the more muscle groups you can engage in each exercise, the better.
Practicing the Vertical Jump
As with any other athletic skill, practice is necessary to perfect the move. Therefore, it stands to reason that regularly practicing your vertical jump will result in improvement.3 Quinn emphasizes that proper practice should include “[working] on your form, incorporating your lead up to the jump, arm motion, and safe landing technique.”3
As with any time of training, proper warm-up is imperative to prepare the body and lessen the likelihood of injury. According to Quinn, jumping rope is popular means of warming up for jumping drills as this movement is a good way to “get the blood flowing and warm up the muscles.”3
- By slowly doing controlled toe raises, you “prepare the feet and ankles for jumping and landing.”3
- Complete your warm-up by doing sets of plyometric exercises including box jumps and squats.2
The Proper Way to Practice a Vertical Jump
- Be sure your feet are hip-distance apart before you begin.3
- Begin with your arms overhead and then swing your arms behind your hips while you drop into your squat position. Return to your starting position and then go back into your squat position and prepare to take the jump. You will find you build momentum by doing a swing movement before you actually attempt the jump.3
- When measuring the distance of your jump, “the hip closest to the measuring tip will lift to allow you to fully extend the arm on that side to reach as high as possible.”3
- Make sure your knees are bent when you land.3
References
1. VerticalJumping.com. (2018). Sprint Training: Run Fast, Jump High.
- Dupont, D. (n.d.). Is There a Correlation Between Sprint Times and Vertical Jump?
- Quinn, E. (April 3, 2020). How to Improve Your Vertical Jump.
4. Quinn, E. (Feb. 1, 2021). Plyometric Rebounding Exercises for Speed and Power.
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