Yes, jumping can help you get faster by training your muscles to produce force quickly. But jumps work best alongside sprint practice, strength work, and good recovery—not as a replacement for running fast.
The right drills depend on your sport, training experience, and current fitness. Here’s how different jumps can support speed, how to add them safely, and what to avoid if you want that power to carry over to your running.
does jumping help with speed?
Yes, jumping can support speed by improving explosive strength: your ability to apply force quickly. Sprinting also demands rapid force against the ground, especially during acceleration. Jumps can train some of the same qualities, though they do not perfectly copy the movements or timing of a sprint.
Jump training is often called plyometric training. It uses quick, forceful movements—such as hops, bounds, and jumps—to train the muscles and tendons to absorb and produce force. This can help you push off powerfully, but your sprint technique and ability to repeat fast steps matter too.
That’s why jumping is best treated as one part of speed training. If you want to run faster, you still need to sprint. Jumps can complement sprint sessions by building power, while strength exercises can help develop the force behind that power.
How jumping can transfer to sprinting
During a jump, your legs push against the ground to move your body upward or forward. In a sprint, each step also requires a forceful push against the ground. Training your body to produce force quickly may help with the powerful contacts needed for acceleration.
Some jumps also train the stretch-shortening cycle: the quick transition from absorbing force to producing force. For example, when you land and immediately rebound, your muscles and tendons help manage the landing before driving into the next movement. This is why crisp, controlled repetitions matter more than simply doing a lot of jumps.
Transfer is not automatic, though. A higher vertical jump does not guarantee a faster sprint. Sprinting involves specific positions, arm action, coordination, and brief ground contacts. The closer your training is to the movement you want to improve, the more directly it can support that goal.
Which jumps are useful for speed?
Different jumps train different movement patterns. Begin with basic, controlled options and choose drills that fit your experience and training goals. The table compares common choices; none is a substitute for sprinting itself.
| Jump type | What it trains | Best for |
|---|---|---|
| Squat jump | Vertical force from a still start | Learning to jump with control |
| Countermovement jump | Quick dip followed by an upward jump | Practicing a smooth, powerful takeoff |
| Broad jump | Forward force and a strong landing | Developing horizontal power |
| Bounds | Alternating, forward-moving takeoffs | Experienced athletes building rhythm and horizontal force |
| Low pogo hops | Quick, small rebounds through the ankles | Practicing brief, springy contacts |
For general speed training, broad jumps can offer a useful forward-directed option, while squat jumps are a simple place to learn the basics. Bounds and repeated hops demand more coordination and impact tolerance. Add them only when you can land quietly and stay balanced with simpler jumps.
How to add jumps to a speed workout
Do jump drills while you’re fresh, usually after your warm-up and before tiring strength work. If you perform them after a hard sprint session or a long leg workout, your technique may slip and the repetitions may become less explosive.
- Warm up first. Use easy movement and dynamic drills, such as leg swings, marching, and gradual practice jumps. Start with movements that feel comfortable and pain-free.
- Choose one or two jump drills. Keep the selection simple. Pick drills you can perform with good control and that suit your training level.
- Use a small number of crisp repetitions. For example, try 2–3 sets of 3–5 jumps for a basic jump variation. Treat this as a starting point, not a requirement; use fewer repetitions if you’re new to jumping or your landings become noisy or unstable.
- Rest between sets. Give yourself enough time to regain control and make each effort strong. These are power repetitions, not a conditioning circuit.
- Stop when quality drops. End the set if your takeoff loses force, your landing gets heavy, or you can’t keep your balance. More repetitions do not help if they turn into sloppy practice.
- Follow with appropriate speed work. Include sprinting when your goal is faster running. Keep the sprints high quality and rest enough to run with good form.
One or two jump sessions per week can be a reasonable starting point for many people, depending on their overall training and recovery. Avoid adding jumps on top of every workout without accounting for other sprinting, jumping, and leg-strength work.
How to land safely and get more from each rep
Jumping creates impact, so landing well is part of the exercise. Aim to land quietly with your feet under control and your knees tracking in line with your toes. Keep your torso steady rather than letting your hips or knees collapse inward.
Match the landing to the drill. A broad jump usually ends with a controlled landing you can hold. A low pogo hop uses a quick rebound, but it should still feel springy and composed—not like repeated hard stomps.
Use a stable, clear surface with enough room around you. Wear footwear that feels secure, and avoid unfamiliar high-impact drills when you’re already sore or fatigued. If a jump causes pain, stop rather than pushing through it. Anyone returning from an injury or managing a health condition should get suitable professional guidance before adding impact training.
Common mistakes that limit speed gains
Replacing sprinting with jumps
Jumps can build useful power, but they don’t teach you all the details of sprinting. You still need to practice acceleration and fast running with appropriate technique. Keep jumps as support work, not your entire speed program.
Chasing height or distance at any cost
A bigger jump can be a sign of progress, but forcing extra height or distance may lead to poor takeoffs and uncontrolled landings. Focus first on repeatable, powerful movement with good form. Increase challenge gradually.
Doing too many contacts
Repeated impact can leave your legs tired, which can reduce the quality of later speed work. High volume also makes it harder to notice when your technique is deteriorating. Keep the session brief and stop while you can still move well.
Expecting every jump to improve every kind of speed
Jumping drills differ, and your sport may demand a particular direction or pattern of force. A vertical jump may help develop explosive effort, but it does not fully match forward acceleration. Pair complementary exercises with the sport-specific movement you want to improve.
How to tell if your jump training is helping
Track a few simple markers rather than judging progress by soreness. You might record the drill, sets, repetitions, and how well you maintained your landing and takeoff. If you also track sprint performance, use the same distance and conditions where possible so comparisons are more meaningful.
Look for progress that supports your wider goal: jumps that feel more controlled, powerful sprint sessions, or improvements in a consistent speed test. Allow enough recovery before comparing results. A tired session can make both jumping and running look worse than they are.
Most importantly, don’t change several parts of your training at once. Add a modest amount of jumping, keep sprint practice consistent, and pay attention to how your legs respond. That makes it easier to spot what helps—and when you need more recovery.
So, does jumping help with speed? It can build explosive power that supports faster running, but it works best alongside sprint practice and suitable strength training. Jump quality, exercise choice, and recovery all matter.
Start with one or two simple drills, use a few controlled sets, and stop before your landings get sloppy. Keep sprinting as part of your plan, and increase jump difficulty gradually as your control improves.