Compare training programs side by side

Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.

Add 2-4 inches to approach vertical through force production and a stable plant.

6 weeks · 3x / week

8 weeks · 3x / week

High School

All Levels

Football · Soccer · Track & Field · Baseball

Basketball · Volleyball · Track & Field

1. Phase 1 · Weeks 1-2Positions and posture — short accelerations, nothing over 20 yards.
2. Phase 2 · Weeks 3-4Add distance. Flying runs and resisted starts at full intent.
3. Phase 3 · Weeks 5-6Cut volume by a third, keep intensity, retest in week 6.

1. Phase 1 · Weeks 1-3Build force. Heavy, low-rep bilateral strength with quiet landings.
2. Phase 2 · Weeks 4-6Make it fast. Olympic derivatives, approach jumps, reactive hops.
3. Phase 3 · Weeks 7-8Cut volume by half and let the jump express itself. Retest in week 8.

• 40-yard dashTwo attempts, full recovery, same surface and shoes. Record the faster.
• 10-yard splitFrom a two-point stance. This is the number acceleration work moves first.
• Standing broad jumpBest of three. A quick read on horizontal force.

• Standing verticalNo step. Best of three, same surface, same shoes.
• Approach verticalYour normal approach. Best of three, weeks 1, 4 and 8 only.
• Depth-drop contact qualityDrop from 12 inches and stick. If landings are loud, hold the phase.

• Open 60 yards
• Stopwatch or timing gates
• Light sled or resistance band
• Low box

• Barbell and rack
• Trap bar
• Vertec or wall-mark
• 12-24" box

• Day 1: Acceleration (4 drills)
• Day 2: Max velocity (4 drills)
• Day 3: Change of direction (4 drills)

• Day 1: Heavy force (4 drills)
• Day 2: Rate of force (4 drills)
• Day 3: Single-leg control (4 drills)

Acceleration lives in ground contact. Install your Springsoles beneath your existing insoles before week 1 and leave them in for the whole block so your surface stays constant across every test.

Force plate testing at Weber State found athletes wearing Springsoles required more than twice the force to be displaced — stability at the plant is what turns strength into height.