A faster way to build explosive power

1 day ago
2 min read

In my last post, we looked at why blindly following fitness influencer jump progressions can cause more issues than benefits. True physical progression requires clear, deliberate steps. But a new study suggests that the most effective tool for building explosive power might not involve vertical jumping at all.

Researchers recently compared maximal and submaximal sprinting against traditional vertical plyometrics, including drop jumps, hurdle jumps, and foot-ankle rebounds. They measured single-leg force production and ground contact times using high-tech force plates.

The results show that sprinting is actually the ultimate plyometric activity.

The data behind the stride

We often view sprinting and jumping as completely separate categories, but sprinting relies heavily on the exact same muscle-tendon mechanics as a high-level jump.

When analyzing the force data, the study revealed two major advantages for sprinting:

Greater force production: Sprinting produced roughly 20% greater single-leg vertical force compared to a double-leg drop jump.
Faster reaction times: Sprinting cut ground contact times by about 50% compared to the drop jump.

In short, sprinting forces your body to deliver more power into the ground in half the time. This maximizes your stretch-shortening cycle, which is the exact mechanism required to build true athleticism and speed.

Controlled speed brings results

The most practical takeaway from this research is that you do not need to run at absolute, eye-watering maximum velocity to get these power benefits. The data showed no significant mechanical difference between an all-out sprint and running at 90% of top speed.

This is excellent news if you want to protect your joints and manage training fatigue. Controlled, submaximal sprinting provides a high-quality mechanical stimulus for your lower body and hamstrings without the high risks associated with complex, flashy plyometric drills.

If your goal is to move with more power and efficiency, you do not need an overcomplicated box jump routine. You might just need a straight line and a controlled sprint.

Need help implimenting sprints in your routine? Lets chat!