How To Run Faster And Jump Higher

Here are 5 ways to run faster and jump higher. If you can't run faster and jump higher after doing these five things you aren't human. Seriously, check them out for yourself.

Hip Flexors

Build your hips flexors and watch your speed and jumping take off.

High knees are great for your hip flexors and also improve your running form. To do these you simple exaggerate lifting your knees up when you run. I'd recommend doing high knees for a 40-yard distance.

Another one of my favorites are hip extensions. To do these simply stand in place and slowly swing one of your leg behind you so that you feel your hip muscle working. At the top of the movement hold it for a two count. Do one leg at a time.

Also hip abductions are great. You can use a machine in the gym to do these. I would shoot for high reps and light weight with these. Maybe 15-20 reps.

You'll also want to stretch and lengthen the hip flexors. These muscles are key when running and have a role in jumping as well. A great stretch for this is the hip flexor lunge stretch.

Box Jumps (Plyometrics)

Using a 1-3 foot box, step off the box and then explode up into the air when you land on both feet. Or you can do box jumps from box-to-box. Box-to-box jumps require a quick landing and explosive jump onto the next box.

Box jumps are great for helping you jump higher. They are also excellent for increasing explosiveness.

Sprints (Time Your 40 Yard Dash)

If you want to run faster it only makes sense to sprint more. The key with sprinting is using proper running form. This means striding and getting those knees up there as you use your arms. And when you stride you want your left knee up as your right arm is up. And the same with your left arm, you want it on a string with your right knee. And remember to sprint on the balls of your feet.

Increase Your Flexibility

As you work on your sprinting and increasing your running speed it's important to be flexible. Your thighs are important just as your hips are when running and jumping. So you'll really want to spend a lot of time improving the flexibility in your legs.

Most athletes have trouble with their hamstrings. Your hamstrings and quadriceps are both important in your running. If one is lacking in strength or flexibility it will affect your speed and may result in injury.

A good way to measure this relationship is doing butt kicks. If you can easily kick your butt with your heel, you're probably pretty flexible. Most athletes have trouble with this. Work on butt kicks and stretch constantly to improve your running and jumping.

Run Hills

One of my favorite ways to increase speed and jumping is running hills. I recommend you find a really steep hill in your neighborhood and work on sprinting up it. You'll notice it annihilating your legs. This is what we want.

When you get to the top of the hill walk down and take a rest. Then sprint to the top again. When you sprint up the hill work on your stride and running form. Get your knees up and pump your arms.

By: Willie Brown

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