Do plyometrics make you faster?

They can. A meta-analysis of 26 studies found plyometric training improves sprint performance, and the biggest effects came from programs that mixed jump types and included horizontal, sprint-specific jumps.

How many plyometric contacts should a sprinter do?

Start low and build up. The meta-analysis linked better sprint gains to high-intensity programs of more than 80 combined jumps per session over at least 15 sessions. Sprint University raises jump volume across the program, treats every jump as a max effort and ends each set before quality drops.

Should I add weight to plyometrics?

Usually not. The same meta-analysis found no extra sprint benefit from plyometrics done with added weight. Keep the jumps fast and get your load in the weight room.

When should sprinters do plyometrics?

Do them after the warm-up and before any lifting, while your legs are fresh. Sprint University puts a jumps-and-throws session the day after acceleration and uses a few broad jumps or med ball throws to prime acceleration days.

Are depth jumps safe?

Depth jumps are an advanced drill that puts a lot of stress on the legs. Work up through pogo hops, bounds and depth landings first, use a low box and a forgiving surface, and stop if you feel pain in your knees, shins or Achilles.

Plyometrics for sprinters: jumps that transfer to speed

By the Sprint University coaching team

The best plyometrics for sprinters combine horizontal jumps such as bounds and broad jumps with fast, stiff reactive jumps such as depth jumps and hurdle hops. Do every jump at full intent, rest fully between sets, and stop well before you get tired. For most athletes, one short jumps session a week plus a few jumps to prime acceleration days is enough.

A meta-analysis of 26 studies found plyometric training improves sprint performance, especially when a program mixes jump types and includes horizontal jumps.

Why sprinters jump

Each sprint step is a very short ground contact with a lot of force behind it. Faster runners apply more force to the ground, and when they accelerate they keep more of it pointing forward. Plyometrics train you to produce big force quickly and bounce off the ground on stiff ankles. Elite sprint programs use them mainly for leg stiffness and horizontal power, and the most common choices are bilateral hurdle jumps, multi-jump circuits, med ball throws and single-leg bounding.

What the research says

In the 26-study meta-analysis, programs that combined different types of jumps did better than programs built on a single jump. The authors recommended more horizontal and sprint-specific jumps, such as bounds and broad jumps. The best results came from high-intensity programs of at least 15 sessions, run in blocks shorter than 10 weeks. Adding weight to the jumps brought no extra benefit.

Extensive jumps: build tolerance

These are lower intensity. Use them to get your legs used to landing and rebounding.

Pogo hops

3 × 20

Quick hops in place on stiff ankles.

Bounds

3 × 6

Exaggerated running strides, each one covering as much ground as you can.

Depth landings

4 × 6

Step off a low box and stick the landing with no rebound. Learn these before you try depth jumps.

Intensive jumps: max intent, full rest

Each rep here is a full effort, so rest until you are fresh before the next set.

Straight-leg bounds

4 × 20m

Bounds for distance on stiff, locked knees.

Standing broad jumps

4–6 sets of 2–3

Jump for max distance and stick the landing.

Depth jump to vertical jump

2–4 sets of 3–5

Step off the box, land, and rebound straight up as fast as you can.

Hurdle hops

2–3 sets of 4–5

Continuous two-footed hops over low hurdles, spending as little time on the ground as you can.

Med ball overhead throw

3–5 × 6

Scoop the ball and throw it back over your head, finishing with full hip extension.

Two sessions from the program

In Sprint University's base program, day 2 of most weeks is Jumps + Throws, the day after the acceleration session. This is the week 2 version.

Week 2, day 2 · Plyometrics

Jumps + Throws

Low day

Block	Prescription
Track warm-up	15 min: easy jog, dynamic drills, build-ups
Straight-leg bounds	4 × 20m @ 100% intent, full recovery
Broad jumps	6 × 3, max distance, never to fatigue
Depth jump to vertical jump	4 × 5, short contact, crisp
Med ball overhead throw	3 × 6, full send, full rest

In week 3, hurdle hops replace some of the depth jumps and there are more throws.

Week 3, day 2 · Plyometrics

Jumps + Throws

Low day

Block	Prescription
Track warm-up	15 min: easy jog, dynamic drills, build-ups
Straight-leg bounds	4 × 20m @ 100% intent, full recovery
Broad jumps	6 × 3, max distance, never to fatigue
Depth jump to vertical jump	2 × 5, short contact, crisp
Hurdle hops	2 × 5, short contact, crisp
Med ball overhead throw	5 × 6, full send, full rest

In the taper week it drops to a short primer of 4 × 2 broad jumps and 3 × 3 depth jumps. The standing broad jump is also one of the program's three benchmark tests, alongside a 100m time trial and a 3-rep-max back squat, so you get a number that shows whether your power is changing.

The Sprint University app

Retest your broad jump

Sprint University tests your standing broad jump at the start, middle and end of the program, so you can see whether the jumps in between are building power.

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How to progress

Learn to land with depth landings, pogo hops and low-level bounds.
Add horizontal power: broad jumps and straight-leg bounds at max intent.
Add reactive jumps, starting with depth jump to vertical and moving on to hurdle hops.
Before a test or race, cut back to a few high-quality primer jumps.

Rest fully between sets and make each jump a max effort. End the set when your distance or height drops. The speed training guide covers how lifting fits around your jumps.

Common mistakes

Jumping to fatigue: Every contact should be quick and sharp. Stop the set once your ground contacts get long and heavy.
Only jumping vertically: Box jumps alone miss the horizontal force that drives acceleration. Include bounds and broad jumps.
Skipping the landing work: Learn to absorb force before you try to rebound it. Depth landings come before depth jumps.
Boxes that are too high: Use a low box and focus on getting off the ground fast. If your heels crash down and you stall, the box is too high.
Plyos after heavy lifting: Jump on fresh legs, then lift.