How Plyometrics Can Help You Get Faster

When it comes to improving sprint speed, most athletes instinctively think of weightlifting or sprint drills. But there’s another powerful tool in the training arsenal that often gets overlooked: plyometrics. Often referred to as “jump training,” plyometrics involve high-intensity, explosive movements designed to improve power, speed, and athletic performance.

What’s particularly exciting is the growing body of empirical evidence showing that plyometric training does more than just boost vertical jump height—it has a direct and measurable impact on sprint speed. Let’s dive into how plyometrics work and why they can help you sprint faster.

1. Neuromuscular Efficiency & The Stretch-Shortening Cycle (SSC)

   At the heart of plyometric training lies the stretch-shortening cycle (SSC). The SSC is the process where muscles undergo a rapid eccentric contraction (lengthening) immediately followed by a concentric contraction (shortening). Think of it as a coiled spring—when you quickly stretch a muscle, you store elastic energy, which is then released explosively when the muscle contracts.

   Plyometric exercises train your body to become more efficient at using this cycle. Why does this matter for sprinting? Because every sprint stride involves rapid SSC action in the lower body muscles. The quicker and more powerfully your muscles can transition from stretch to contraction, the faster your stride frequency and the greater your force application during each ground contact (Petrigna et al., 2023).

   Moreover, studies have shown that plyometric training improves Rate of Force Development (RFD)—essentially, how fast your muscles can generate force. Dragutinović et al. (2023) reported a 12% increase in RFD after an 8-week plyometric program. This rapid force production is vital during both the acceleration phase of a sprint and maintaining top-end speed.

2. Lower Limb Muscle Hypertrophy & Power Output

   While plyometrics aren’t traditionally associated with hypertrophy in the way resistance training is, research reveals that they still contribute to increases in muscle size—particularly in the muscles essential for sprinting.

   In a study by Dragutinović et al. (2023), elite basketball players experienced a 6.8% increase in muscle volume in their quadriceps and calves after just eight weeks of plyometric training. These muscles play a critical role in sprinting by generating the force necessary to propel the body forward.

   What’s key here is not just the increase in size, but the functional hypertrophy that comes with plyometric training. Unlike isolated strength training, plyometric-induced hypertrophy occurs in conjunction with neuromuscular adaptations, meaning athletes don’t just get stronger—they get stronger in ways that translate directly to sprint performance.

3. Sprint Speed Improvements: Quantified Results

   Let’s talk numbers. A systematic review by Ramirez-Campillo et al. (2023), analyzing numerous studies on youth athletes, found a 3.5% average improvement in linear sprint speed after plyometric interventions. This improvement was consistent across both pre-pubertal and post-pubertal athletes, showing that plyometrics can benefit a wide range of populations.

   It’s worth emphasizing that a 3.5% gain in sprint speed could be the difference between winning and losing in competitive sports. For instance, in a 40-meter sprint, that equates to shaving over 0.1 to 0.2 seconds off your time—an eternity in sprinting terms.

   Furthermore, improvements in vertical jump height (another marker of lower-body power) also correlate with enhanced sprint acceleration. Petrigna et al. (2023) found an average vertical jump height increase of 7.4 cm following plyometric protocols, reinforcing the relationship between explosive leg strength and sprint speed.

4. Agility and Sprint Mechanics Synergy

   While plyometrics are primarily associated with vertical and horizontal power, they also contribute to better agility and movement mechanics. Exercises such as lateral bounds, depth jumps, and single-leg hops don’t just build strength—they improve balance, proprioception, and coordination.

   By training your body to absorb and redirect force efficiently, plyometrics improve how well you handle the forces involved in sprinting. Better coordination and stability mean less wasted energy and more fluid, efficient sprint mechanics—especially crucial during directional changes, starts, and decelerations.

How to Apply Plyometrics for Sprint Gains

If you’re sold on the science, here are some practical, evidence-informed guidelines to get started:

• Frequency: Aim for 2–3 sessions per week, ensuring at least 48 hours of recovery between sessions to allow for muscle repair and neuromuscular adaptation.

• Key Exercises: Incorporate a variety of plyometric movements such as box jumps, bounding drills, depth jumps, squat jumps, lateral hops, and single-leg hops. Each targets different planes of motion and supports sprint mechanics in unique ways.

• Volume & Intensity: Begin with 3–4 sets of 5–10 reps, focusing on maximum effort, explosive execution, and minimal ground contact time. Rest intervals should be long enough (e.g., 1–2 minutes) to ensure high quality in each set (Markovic & Mikulic, 2010).

• Progression: As strength and coordination improve, introduce more advanced movements such as single-leg depth jumps, reactive bounding, or contrast training (e.g., coupling plyos with weight training). Emphasis should remain on technical precision and quality over quantity.

Proper technique, gradual progression, and structured recovery are key to maximizing gains while reducing the risk of injury. If you’re new to this type of training, consider working with a coach or strength professional.

Conclusion

The evidence is clear: incorporating plyometric exercises into your training regimen can meaningfully enhance sprint speed. By improving neuromuscular efficiency, increasing lower limb muscle volume, boosting rate of force development, and refining movement mechanics, plyometrics offer a comprehensive approach to running faster.

Whether you’re an elite athlete or an everyday fitness enthusiast, a well-structured plyometric program could be the missing link to unlocking your speed potential.

References

1. Dragutinović, G., Jocić, D., Živković, V., Topalović, D., Trajković, N., & Stanković, R. (2023). The effects of an 8-week plyometric training on muscle volume, strength, and jumping performance in elite basketball players. Applied Sciences, 13(6), 3605. https://doi.org/10.3390/app13063605

2. Petrigna, L., Karsten, B., & Bianco, A. (2023). Plyometric jump training effects on physical fitness in non-athlete healthy individuals: A systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 15, Article 14. https://doi.org/10.1186/s40798-023-00568-6

3. Ramirez-Campillo, R., Moran, J., Chaabene, H., Granacher, U., & Faigenbaum, A. D. (2023). Effects of plyometric jump training on physical fitness in youth: A systematic review with meta-analysis. Sports Medicine - Open, 9(1), 14. https://doi.org/10.1186/s40798-023-00568-6

4. Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10), 859–895. https://doi.org/10.2165/11318370-000000000-00000