Comparing Exercise Methods for Enhanced Jumping and Sprinting Performance

Achieving optimal performance in sports often involves improving key factors like jumping ability and sprint speed. Two common exercise methods used for this purpose are weightlifting and plyometrics.

In this blog post, we’ll explore the findings from three studies that delve into the effectiveness of these exercise methods in enhancing jumping and sprinting performance.

First Study: The Power of Plyometrics

squat range of motion
  • Objective: To determine which exercise, weightlifting or plyometrics, is more effective for improving jumping and sprinting.

  • Findings: Plyometrics yielded better results for both jumping and sprinting. It significantly improved jump height and power, especially for regular jumps and jumps with added weight. In sprinting, plyometrics excelled, particularly in short sprints of 5, 10, 20, and 30 meters.

  • Considerations: The exercises used may differ from real sports training, and the weightlifting exercise might not have been precisely based on strength levels.

  • Conclusion: Plyometrics outperformed weightlifting for enhancing jumping and sprinting, making it an ideal choice for short training periods, when strength levels are uncertain, and for individuals new to weightlifting.

Second Study: Weighing Weightlifting Training (WLT)

woman squat personal training
  • Background: Weightlifting training (WLT) is commonly employed by athletes to improve strength, power, and speed. Previous studies lacked comparisons with other training methods and sometimes had small sample sizes.

  • Methodology: A review of multiple studies comparing WLT to traditional resistance training (TRT), plyometric training (PLYO), or no training (CON) in terms of strength, power, and speed.

  • Results: WLT showed significant improvements over TRT in weightlifting load and jump height. It also had a considerable effect on sprinting speed and change of direction speed, although not significant. The review found similar effects between WLT and PLYO on these parameters.

  • Conclusion: Adding WLT to training routines can be beneficial for athletes aiming to enhance strength, power, and speed, potentially surpassing traditional resistance training. Both WLT and plyometric training can be viable options for improving athletic performance.

Third Study: Simple Yet Effective Forward Lunges

proper lunge
  • Background: Some research has suggested that specific exercises can help prevent and treat muscle injuries, often involving complex equipment. However, simpler exercises like forward lunges, common among sprint runners, may also be effective.

  • Methodology: A study involving 32 soccer players who performed forward lunges as part of their training for six weeks. Some did regular forward lunges, while others did jumping forward lunges. The study assessed leg strength, hopping ability, sprinting performance, and muscle pain using a pain scale.

  • Results: Regular lunges strengthened the hamstring muscles, while jumping lunges improved sprinting. Interestingly, all players, even those not performing lunges, exhibited changes in pain perception when tested with a special tool, suggesting caution when using this tool for pain measurement over time.

  • Conclusion: Incorporating regular or jumping forward lunges into training routines can benefit young soccer players by enhancing strength and speed, potentially aiding in the prevention and treatment of muscle injuries.


These studies shed light on effective exercise methods for boosting jumping and sprinting performance. Plyometrics demonstrate superiority over weightlifting in certain scenarios, while weightlifting training remains a valuable option. Additionally, simple exercises like forward lunges can have a positive impact on strength and speed, offering accessible alternatives for athletes seeking to improve their performance and reduce the risk of muscle injuries.

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Weightlifting derivatives vs. plyometric exercises: Effects on unloaded and loaded vertical jumps and sprint performance

Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed: A Systematic Review with Meta-Analysis

Forward lunge: a training study of eccentric exercises of the lower limbs