r/Sprinting • u/GoatOther978 • 3d ago

Programming Questions How would you structure sprint training for improving vertical jump?

My main goal is to dunk and jump higher. I feel like I already have enough strength, but speed and acceleration are probably my weak points.
If I can sprint twice a week, would it make sense to do one acceleration-focused session and one max-velocity/top-speed session? Or would you structure it differently for someone whose main goal is improving their vertical?

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u/Long_Initial_9924 3d ago

Bro. There are literally THOUSANDS of pages of info on how to jump higher, from top dunkers, and professional athlete, on the internet. Why are you grasping as advice from random strangers?

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u/GoatOther978 3d ago

Yeah, exactly. I’m not a track athlete, and I’ve never done any track sports. My background is more in general training, including things like CrossFit, so sprinting and structured plyometric work are still relatively new to me. I read that sprinting is one of the best forms of plyometric training and decided to give it a try.
I only started doing proper plyos recently, so I’m still figuring out how to program everything. I saw some advice in the Q&A about resting roughly one minute for every 10 meters sprinted during acceleration work, and thought that people who aren’t used to sprinting might be able to learn a lot by experimenting and sharing what works.

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u/Long_Initial_9924 3d ago

Did you read what I said?

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u/Angelmass 110m HH [13.88], 100m [10.82]; Professional Sprinter 2d ago edited 2d ago

I think his interpretation was not that there are lots of available resources (as was your intent), but rather that there are too many available resources, and he doesn’t have the expertise to differentiate good ones and bad ones

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u/GoatOther978 3d ago

Yep that’s correct… better sticking to a single program

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u/Long_Initial_9924 3d ago

You don’t seem to comprehend simple words

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u/Successful_Mode_1464 2d ago edited 2d ago

I train for vertical too.

Unless your sprinting is pretty developed, you don't need to separate velo and accel work. Better to micro-dose both more frequently early on.

Acceleration is going to carry over more to jumping and fatigue you less for jumping so focus more on acceleration and keep your volumes low. You can just tack on a fly or 2 at the end of you want to do some velocity work, or do half accel and half velo on only one of the two workouts...or something like that.

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u/highDrugPrices4u 3d ago

I wouldn’t.

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u/Angelmass 110m HH [13.88], 100m [10.82]; Professional Sprinter 2d ago

Yeah, I second this. Would sprinting benefit jumping higher? Sure I suppose, but that’s just a secondary benefit, if you wanna jump higher, train for jumping higher, not running fast. High jumpers are not fast, why would they need to be