Wil Fleming drops an excellent article on increasing sprint speed. The two top requests we have from athletes are 1) higher vertical jump and 2) faster sprint. Although we aren’t track coaches and won’t change a runner’s mechanics, we can get them faster with a 3 step process. 1. Get them strong (legs, core, upper back). 2. Get them powerful (med balls, jumps, Olympic lifts). 3. Speed Training (bands, sleds, sprints). It’s almost as easy as that.
If you want a big vertical jump, learn to snatch. First, develop a good base of strength in the deadlift and squat, and then turn that strength into power via the snatch. We start our athletes with the dumbbell snatch and eventually progress to the barbell snatch.Here’s a great breakdown at teaching the barbell snatch.
Rarely should an athlete start out squatting with a barbell. 9 times out of 10 it’s going to do more harm than good. They usually don’t have the stability nor the mobility to properly squat. Plus, they don’t understand the proper squatting form. Ben Bruno gives us a great progression for the squat. This is almost exactly the same progression we use.