Every weekend warrior among us would agree, running faster and jumping higher would be awesome. Because running speed and jumping power are so closely related, there is an almost inevitable carryover between the two. Marc Megna, a former pro football linebacker and defensive end and now a personal trainer says, "Power and speed go hand-in-hand. ...the amount of power you release directly impacts the force with which you explode from the ground, thus increasing your speed." Using the right exercises is critical to improving running speed and vertical jumping ability.

Why and How

Leg lifts, like squats, and lunges, improve your ability to run faster and jump higher by increasing the amount of force put in to the ground. Mike Boyle, Boston University hockey strength coach and private gym owner, says that lower body strength is the key to speed and agility. This ability to put more force in to the ground can be trained through exercises in the gym with weights and even in the comfort of your own home.

Leg Lift Strength Exercises

There are a lot of exercise choices in the gym, but if your goal is to run faster and jump higher, there are a few that stand above them all. Megna says that lower body lifts such as squats, lunges and step-ups are great leg lifts that increase the power that your lower body produces. When you do these exercises, focus on controlling the weight downwards and then moving quickly back up. This will teach your body to be explosive. Deadlifts are another key exercise. When done properly, deadlifts are hard to beat for developing powerful glutes for running and jumping. Bodyweight exercise is an option for people who either don't have access to a gym or are just beginning. For safety reasons, it's hard to beat the natural resistance that your body provides. Squats, lunges and step-ups can all be done without body weight and they are excellent choices for someone looking for great results without the gym. These exercises should be performed with precise form as well as explosive speed on the way up from the bottom positions. For bodyweight exercises, all that is needed is open space, such as your living room, garage, backyard or a local park.

Lower Body Explosive Exercises

Plyometric exercise involves jumps and skips in an explosive manner to increase the muscles' response.These exercises include squat jumps, lunge jumps and even jumping rope. However, this is an advanced technique for increasing vertical jumping and sprinting power. Josh Henkin,, a strength and conditioning coach and owner of Sandbag Fitness Systems, only uses plyometrics with those who already have a basic level of strength. This allows optimal gains from plyometric exercise instead of being in danger of injury.


Check with your medical provider before beginning any exercise routine. If you have any pre-existing injuries make sure that they are resolved before trying to enhance performance. If there are any exercises or drills that cause pain, stop and consult a doctor or physical therapist. Before starting any workout, warm up and stretch properly.

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