I have enough vertical jump for these events but i want to improve my speed so i can get more distance. I'm 14 years old. right now, my long jump is 14~15 feet. my tripel is somewhere around 33~36 feet. Last year in 8th grade, i jumped 5'2 and ive been working my quads and calves and hamstrings for about a month in the gym.|||When lifting weights do a total body routine, not just your legs, and after lifting do plyometric exercises to improve the explosive action of your muscles.
Lift 2 to 3 days each week, you get stronger during recovery not during the lifting, so it is important to recover after each training session.
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