Help me out!

slydriver52 said:Have you ever encountered the concept of plyometrics, or perhaps explored how those explosive, jump-based movements can fundamentally reshape one's athletic foundation?

I find myself at a bit of a loss here—could you perhaps shed some light on what you mean?🙄

slydriver52 said:If you look at the world of competitive swimming, for instance, you'll find that athletes rarely rely on free weights to build their explosive power, raw strength, or muscular endurance. Instead, they tend to favor resistance training through water movement or specialized equipment designed to mimic the specific drag and tension found in the pool.

Perhaps there was a slight misunderstanding in how my previous point came across. I am certainly not suggesting that training with free weights is a bad idea—I’m not advocating against it at all. My perspective is simply that almost any movement you can achieve with a barbell or dumbbells can be effectively replicated using nothing more than your own body weight, perhaps supplemented by a few basic pieces of home equipment.
It seems rather futile to argue over which specific sports utilize or avoid certain training methods, as the choice ultimately rests with the individual athlete rather than the discipline itself. Much like how two different runners might approach a marathon with entirely different philosophies, everyone has their own unique way of conditioning; you simply can't make sweeping generalizations that one sport exclusively relies on free weights while another avoids them altogether.

To me, a standard barbell squat feels significantly less demanding than a single-leg pistol squat jump—especially if you layer on a weighted vest or something similar. Of course, the real hurdle lies in actually being able to execute that kind of explosive movement, but that’s a whole different conversation entirely.

As I mentioned before, there is really little point in us going back and forth on this; we all have our own perspectives and we tend to stick to what we believe. Our goals and our methods differ, but since the conversation here is specifically about how to improve sprinting and jumping performance, the most effective answer is quite simple: you simply have to keep sprinting and keep jumping.

rustyowl4 said:I don't know, you tell me.🙄

Learn how to read. Like I already stated, I am not personally preaching against training with free weights—I never said they were bad. My point is that anything you can achieve with them can also be accomplished using bodyweight exercises (plus maybe a few basic tools).
It’s pointless to argue about which sports use them versus which don't; that depends on the individual athlete, not the sport itself. Everyone has their own training regimen. You can't make blanket statements claiming everyone uses free weights, nor can you claim they don't.

For instance, a standard barbell squat is significantly "weaker" in my eyes than a single-leg jump squat (especially if you throw a weighted vest into the mix). The catch, of course, is the sheer difficulty of actually being able to execute that movement, but that's a conversation for another day.

As I said, there's no sense in bickering. We all have our own methods and different goals. But we are talking specifically about how to improve sprinting and jumping here, and the most direct answer is simple: sprint and jump..

That is exactly why I brought up plyometrics! You clearly aren't reading my posts.

rustyowl4 said:I don't know. Are you going to tell me or what?🙄

Learn how to read. As I stated before, I am not personally advocating against free weights—I never said they were bad. My point is that anything you can achieve with them can also be accomplished through bodyweight exercises, provided you have a few basic pieces of equipment.
It’s pointless to argue about which sports utilize specific training methods. It isn't about the sport itself; it's about the individual. Everyone has their own unique approach to training. You can't make sweeping generalizations claiming that every athlete uses free weights, nor can you claim they don't. It varies from person to person.

Take a standard barbell squat, for example. In my book, that’s a far cry from a single-leg jump squat—especially if you throw a weighted vest into the mix. One is significantly more demanding than the other. Of course, the catch is actually being able to execute that kind of movement, but that’s a whole different conversation.
Look, I’ve said it before and I’ll say it again: there is no point in arguing. We all have our own perspectives and we're going to stick to them. Our goals differ, our methods vary, but the topic at hand is how to improve sprinting and jumping. The most effective answer remains simple: you improve by actually sprinting and jumping.

😕
What you’re saying makes zero sense. You're conflating two completely different things. A standard barbell squat is primarily designed to build raw strength and muscular endurance, depending entirely on how you program it. There are certainly variations of the barbell squat used to target explosive power, but that's an entirely different beast. What you’re describing—single-leg squats, whether weighted or jumping—is a specific exercise for developing explosive power. They aren't the same thing.
So, you’re actually suggesting we have weightlifters swap out barbell squats for single-leg jumps from a squat position because the standard squat is somehow "weaker"? That’s a ridiculous proposition. It’s like telling a heavyweight boxer he should train by shadowboxing in a swimming pool because hitting a heavy bag doesn't provide enough "dynamic instability." It makes zero sense.
Resistance training isn't just an option; it's a fundamental pillar of athletics. You can't expect to compete at a high level without it.

rustyowl4 said:I’m not sure I follow your logic.🙄

Learn how to read. As I stated previously, I am not personally advocating for free weights exclusively. I never claimed they were useless; my point was that anything you can achieve with them can also be accomplished through bodyweight training (perhaps supplemented by some basic gear).
Furthermore, debating which specific sports utilize or avoid them is a pointless exercise. It ultimately comes down to the individual athlete, not the discipline itself. Everyone has their own methodology; you cannot generalize and claim one group uses weights while another doesn't.
For example, I find a standard barbell squat significantly "weaker" than a single-leg jump squat—especially if you throw a weighted vest into the mix. Of course, the catch is actually being able to execute that movement, but that's a conversation for another day.

Like I said, arguing this is a waste of breath. We all have our preferences and different objectives. But we are specifically discussing how to improve sprinting and jumping here, and the most direct answer remains: sprint and jump.

There are various training methodologies and adaptations used depending on the specific sport an athlete competes in, and resistance is utilized across the board. An individualized approach is essential in any discipline, primarily to target and rectify an athlete's specific weaknesses.

rustyowl4 said:I don't know... you going to tell me or what?🙄

From what I’ve gathered, plyometrics basically boils down to a collection of different jumping techniques. It seems to be an training method that centers entirely around various types of explosive leaps. 😁

So, you’re telling me if I just go all out with daily sprints and hit a hundred jumps every single day, I’ll actually get what I’m looking for??

And look, regarding all that arguing about dumbbells—please, just leave that out of it. I live out in the middle of nowhere, so having a gym isn't really an option for me...
I do have this one 4-pound weight I fashioned myself a while back; I move it around between my hands occasionally, and I suppose it helps somewhat with arm strength...

If you could just clarify which specific muscles drive the sprinting and jumping movements—you know, which ones I actually need to target to see improvement... 😁

slydriver52 said:😕
It seems like we might be talking past one another here, as those two concepts don't quite align. A standard barbell squat is primarily designed to build raw strength and muscular endurance, depending entirely on how you structure your sets and reps. While there are certainly variations of the barbell squat intended to cultivate explosive power, that’s a different animal altogether. What you're describing—single-leg squats with or without a jump—is a distinct exercise specifically geared toward developing explosive power.
I’ve often wondered if you might suggest having weightlifters swap out their traditional barbell squats for single-leg jumps from a squatting position, based on the idea that the standard squat is somehow less effective?
Resistance training is essentially the bedrock of any serious athletic pursuit; without it, you simply can't expect to reach your full potential.

I think I’ll pass on engaging in this debate, as it feels like every point is being taken quite literally and stripped of its original context.
On a different note, when someone claims that running is "hardcore" compared to cycling, they are simply expressing a personal preference for one over the other; it doesn't mean that running is objectively superior to riding a bike. It is much like my previous point about how I consider a standard barbell squat to be "weaker" than a single-leg variation—it’s really just my way of saying I find the single-leg movement more effective and personally beneficial for my training.

If you ask me, I’d suggest that everyone pivot toward single-leg squats and their various progressions; to my mind, they offer far more value than just grinding out standard barbell or dumbbell squats.

Of course, weight training is an essential pillar of any solid program, but I think you might be missing my broader point here. It isn’t as if bodyweight training lacks depth; there are countless ways to manipulate intensity, whether you are aiming for low-rep strength work in the three-to-five range or classic hypertrophy sets of eight to twelve. One could easily strap on a twenty-kilogram weighted vest and achieve results that are just as effective—if not arguably superior—to what you would find in a standard commercial gym.
If you approach training with a bit of creativity, you realize that everything is achievable; you can cultivate hypertrophy, hone explosive power, and build muscular endurance all at once, elevating your performance across almost any sport—well, perhaps with the exception of competitive weightlifting.
It seems we have come to this point again. I believe everyone is entitled to their own political leanings or philosophies, and I make it a point to respect those individual perspectives rather than forcing my own views upon anyone. My only observation here is that, in this specific instance, the young man would benefit greatly from some specialized training in sprinting and jumping techniques.

Walter Miller45 said:Are you suggesting that if I commit to daily sprints at maximum intensity, combined with a hundred jumps every single day, I will actually achieve the specific results I’ve been aiming for?

I would kindly ask that you refrain from mentioning weightlifting during your debates, as I live out in a rural area where there isn't a local gym within driving distance.
I have this little four-kilogram weight I fashioned myself a while back, and I find that moving it around from hand to hand provides a really steady, helpful stimulus for my arm strength.

If you are looking to refine your explosive power, it helps to think of your body like a high-performance sports car where the engine isn't just about raw horsepower, but how efficiently that energy reaches the pavement. To truly master the mechanics of sprinting and jumping, you really need to focus on strengthening the posterior chain—specifically your glutes, hamstrings, and calves—as these act much like the heavy-duty pistons in a muscle car driving down a highway in Texas. If you can develop that foundational strength through targeted movements, you'll likely find that your takeoff becomes significantly more fluid and powerful.

You have to be strategic about how you approach your training; it isn't sustainable to go all-out with sprints every single day while also trying to balance a heavy schedule of handball practices. It is much like managing a marathon runner's workload—you simply have to carve out dedicated time for recovery if you want to stay in the game.

Look, I’ve told you before: head down to the local high school track and focus on those pyramidal workouts there.
It’s roughly the size of five football fields laid out side by side.
It’s roughly ten times three-quarters, which works out to being somewhere in the neighborhood of nine yards from one line to the other.
It’s roughly equivalent to fifteen half-sized basketball courts laid out side by side.
It’s much like driving through a heavy fog on a highway outside of Chicago—you might think you see the road ahead, but you’re actually looking at twenty different shadows stretched out just past the white line.
It is much like calculating the area of a small backyard garden in the suburbs; you simply take fifteen by nine to reach your total.

Think of it this way: you can scale back the intensity by reducing your repetitions by about five per set if that feels more manageable. As for the recovery periods, I find it best to match your rest exactly to the duration of the previous effort—for instance, if a sprint across a large field takes you ten seconds, give yourself a full ten-second break before jumping back in.
Furthermore, I cannot stress enough how vital it is to prioritize a thorough warm-up before tackling sessions like this; think of it as prepping the engine before you redline it.
Thirdly, you just have to dig deep and find that extra gear. Sprint intervals are inherently brutal, so when your lungs start burning and you feel like quitting, don't let that happen—just push through the discomfort and give it everything you've got. 👍

If the intensity feels a bit overwhelming at first, you might try a more modulated approach, such as jogging up to the line, pivoting, sprinting back down, and then easing back up again in a rhythmic cycle.

rustyowl4 said:Look, I’m not going to get bogged down in an argument because you take everything literally and strip it of its context.
Secondly, when someone says running is "better" than cycling, they mean it’s better for *them*. It doesn't mean running is objectively superior to cycling. Similarly, when I say a barbell squat is "weaker" than a single-leg squat, I mean I prefer the single-leg version and find it more effective...

Yes, generally speaking, I would recommend single-leg squats (and their variations) to anyone because I consider them a far superior exercise compared to standard two-legged barbell or dumbbell squats.
And yes, obviously weighted training is a core component, but again, you aren't grasping my point... do you honestly think bodyweight exercises don't have variations that can be performed in a 3-5 rep range, or an 8-12 range? Or that you can throw on a 20kg weighted vest and see the same—if not better—results as someone in a traditional gym?
-Everything is doable if you actually know what you're doing and apply some creativity. You can train hypertrophy, explosiveness, and muscular endurance all at once, and quite frankly, much more effectively for almost any sport (with the exception of Olympic weightlifting).
Again... everyone has their own philosophy. I respect everyone's approach and I'm not here to push mine on anyone; I'm simply stating that in this specific case, the kid needs sprint and jump training. Period.

Listen, you have to train smart. You can't go out and sprint every single day on top of handball practice and expect to recover. Leave some room for rest.

Look, I told you: go to the local high school track and run a pyramid drill;
5x full field length
10x 3/4 length (roughly from the line to just past the 9-meter mark)
15x half field length
20x 1/4 length (from the line to a few yards past the 9-meter mark)
15x up to the 9-meter mark

...that's just one example. You can scale it down by about 5 reps per set if that's too much for you. Take your rest periods equal to the time it took you to complete the sprint (e.g., if a full field sprint took 10 seconds, take a 10-second break)
Second, you MUST warm up properly before attempting these types of workouts.
Third, grit your teeth and push through. Sprint training is always brutal, so don't quit just because you're exhausted. Give it everything you've got and finish the job.👍

If it's too intense, you can mix it up—for instance, jog up to the line, turn, sprint back down, jog up again, and so on...

🤦
With an arrogant attitude like that, you'd fit right in on those amateur bodybuilding forums filled with kids who don't have a clue what they're talking about (with a few exceptions, of course).
It's clear to me that you have no idea what plyometrics actually are, nor do you understand the distinction between training for raw strength, explosive power, or muscular endurance.
You're embarrassing yourself in every post without even realizing it.
That's all from me on this topic. We've drifted way too far off-topic.☕

slydriver52 said:🤦
With an attitude as arrogant as yours, you might find yourself more at home on those amateur fitness message boards where most kids who barely know their way around a weight rack hang out—though I suppose there are always a few exceptions. It seems to me you lack even a basic grasp of plyometrics, much less the distinction between training for raw strength, explosive power, or muscular endurance. You tend to expose your own ignorance in every single post without even realizing it. That’s all I have to say on the matter; we've drifted quite far from the actual topic here.
I’ve come to realize that you don't truly understand the fundamentals of plyometrics, nor can you distinguish between training for maximal strength, explosive power, and muscular endurance.
You essentially reveal your own lack of knowledge in every post, seemingly unaware of it.
That is my final word on this thread. We have strayed significantly off-topic.☕

Actually, I wouldn't call myself arrogant; as I have mentioned several times before, everyone is entitled to their own perspective.👍
While I am certainly well-versed in these concepts, I also have a very clear view of a trend that has emerged over the last five years: the rise of countless websites that attempt to turn casual enthusiasts or athletes into self-proclaimed professors of kinesiology. While having access to information is wonderful and often helpful when necessary, one has to wonder why there is such a desperate need to broadcast it if it isn't actually required.
I do distinguish between those training modalities, though perhaps through a different lens. Once you begin speaking from the foundation of your own practical experience rather than trying to build abstract theories out of thin air, then we will truly have something to discuss. Right now, you seem to feel constantly threatened and attacked, but as I said long ago, the responsibility lies with you—everyone is ultimately the master of their own journey.
Furthermore, I am much more familiar with the various types of training than you might assume, not because I simply read about them on xyz.com, but because I have lived through them firsthand on numerous occasions.

P.S. My comment regarding those amateur forums applies to more than just one specific site.

rustyowl4 said:No, I’m not being arrogant. As I’ve made clear on several occasions, everyone is entitled to their own opinion.👍
I’m well aware of how the landscape works, perhaps even too well. But I also know exactly what started happening over the last five years: a massive surge of random websites where people who were once just casual hobbyists or weekend athletes suddenly start acting like they have PhDs in Kinesiology. Look, if someone actually needs specialized expertise, then fine—expertise is great. But if there isn't a genuine need for it, why bother putting it all out there? It's just noise.
I see things differently. We can actually have a productive conversation once you start basing your arguments on actual training results rather than spinning endless abstract theories. Right now, you just seem perpetually defensive and under attack. I’ve told you before: the responsibility lies with you. At the end of the day, everyone is their own boss.
Don't mistake my knowledge for something I just skimmed off xyz.com. I know more about training modalities than you think—not because of some article, but because I've actually put in the work and lived through every single one of them multiple times.

P.S. This applies to the fitness forums, but honestly, it goes way beyond just one website.

Fine, if you really want the details: I’ve been training since 1996. I’m in my mid-thirties now. My max squat sits at around 400 lbs for two reps, and I just jumped back into deadlifts for the first time in years—hit 310 lbs for three reps without breaking a sweat. That’s not nothing. My leg press maxed out at 1,050 lbs for five deep reps. Bench press isn't my strong suit due to a shoulder injury; my limit there was about 265 lbs for one or two reps, and close-grip tricep work topped out at 240 lbs for two to four reps. I can curl a 135 lb Olympic bar for five reps, and my Romanian deadlift hits 350 lbs for two. These numbers are from a month ago—the only exception being the deadlift, which I skipped simply because I didn't feel like grinding through it. Right now, I'm sick and completely out of shape. It's going to take some time to get back to baseline.
I don't waste my time scrolling through random forums or flipping through outdated magazines like Muscle & Fitness or Flex. That's noise. I stick strictly to peer-reviewed literature and technical papers backed by actual scientific evidence—the kind of stuff you can access via a university library database. If it isn't grounded in rigorous research, I'm not interested.
Is that enough? ☕

rustyowl4 said:Look, you have to train smart... you can't just go out and sprint every single day on top of things like handball practice... you have to leave some room for recovery...

Look, I already told you, just head down to the local high school track and run a pyramid workout there;
5x full length of the field
10x 3/4 distance (roughly from the line to about 9 yards past the opposite end)
15x half the field
20x 1/4 distance (from the line to just a few yards behind the 9-yard mark)
15x up to the 9-yard line

...this is just one example, I suppose. You could probably scale back by about 5 reps on each set if this is too much for you. As for breaks, take exactly as much time as it took you to complete the sprint (for instance, if the full field took you 10 seconds, take a 10-second break)
Second, make sure you warm up properly—that’s non-negotiable when you're doing work like this.
Third, grit your teeth and just get it done. Sprint workouts are always brutal, so don't quit just because you feel like you're dying. Give it everything you've got and finish the job.👍

If it feels like too much, maybe you could mix it up—like jogging up to the line, turning, sprinting back down, then jogging up again, and so on...

Hmm..
My driveway is maybe 40-50 meters long😁 but I have an adjacent lot that's about 100 meters, so I'll just mark out some lines there and push through.😁
I have team practices on Tuesdays and Thursdays, plus a game on Sunday.
Which day would actually be best for me to run these drills?

Walter Miller45 said:Hmm..
My backyard is roughly 40 to 50 meters deep 😁 and I also have an adjacent lot about 100 meters wide where I can mark out some lines for drills 😁
I have training sessions on Tuesdays and Thursdays, plus games on Sundays
Which days would be best for me to squeeze in these extra workouts?

You can certainly handle it that way; just map out your lines and go for it. What really matters is that you give it your all during the sprints while making sure to take short breaks—having a stopwatch handy would be a smart move.

Well, you could try a Monday/Friday split or perhaps Wednesday/Friday, though if you find it’s wearing you down too much, just sticking to Friday might be the wiser path.

rustyowl4 said:Sure, you can go about it that way... just map out your lines and call it a day. What actually matters is that you give it everything you've got while you're running those reps and making sure to take short breaks. You'll probably need a stopwatch or something to keep track.

Hmm... I suppose you could try a Monday/Friday split or maybe Wednesday/Friday. If you find it's absolutely killing you, then maybe just stick to Friday.

But look, when I run like this, I'm basically doing sprints. But what good are sprints if I can only manage three long bursts before my body just gives out?
I mean, I need to have at least some level of cardiovascular endurance. So, I'm wondering—with these specific workouts, am I just building sprint speed, or am I building stamina too? 😁

Walter Miller45 said:It strikes me that all this intense sprinting training might be somewhat hollow if I can't manage to hold a steady pace for three long miles without completely hitting a wall.
I suppose I should consider my current level of fitness first; it makes me wonder whether these training sessions are designed solely to sharpen my sprinting speed or if they will also help me build up my overall cardiovascular endurance. 😁

Think of it like building a foundation for a house; if you haven't established a solid aerobic base, attempting heavy lifting or high intensity is just asking for trouble. You really need to start slow, perhaps with something like two 20-minute runs separated by a five-minute break. Once that feels comfortable after a few sessions, you can transition to three 15-minute intervals with three-minute breaks, pushing the pace just a bit more each time. After a while, you might move up to three 20-minute segments. From there, you can experiment with alternating intensities—say, five minutes at a brisk pace followed by five minutes of light jogging for a total of 40 minutes—and simply tweak the ratio by adding a minute to the fast portion and shaving one off the recovery as you get stronger.

rustyowl4 said:And then there's the heavy lifting... if you haven't built up any aerobic base, you're basically hitting a wall. I guess you have to start small, maybe some light jogging—like two 20-minute sessions with a five-minute break in between. Do that a few times. Then maybe move to three 15-minute intervals with three minutes of rest, where you actually try to push the pace a bit. After a while, you could bump that up to three 20-minute blocks. Once that feels okay, you could try something like alternating five minutes at a faster clip with five minutes of easy jogging for about 40 minutes total. From there, as you improve, I suppose you just shift the ratio—add a minute to the fast part and take one away from the easy part...

I don't really know, honestly.
I can handle running at a decent pace for maybe 15 minutes straight without stopping...
With the Easter holidays coming up, I should have more time to get out there and run more often.🙂

Walter Miller45 said:I wouldn't say I'm in peak shape just yet, but I can manage about 15 minutes of steady running without needing to stop for air...
Since the long holiday weekend is coming up, I’ll finally have some extra time to really get out there and put in more miles.
🙂

That's true, but it’s important to remember that progress isn't an overnight phenomenon; just because you have a two-week break for the holidays doesn't mean you should sprint like a maniac for those fourteen days and call it a success. If you're serious about this, it's much more like tending a garden—it requires consistent, daily effort rather than one intense burst of energy.

It might be better to frame it this way: now that the weather is warming up, you'll have a better opportunity to increase your mileage.