How can I improve my sprint and vertical leap ?

Question

How can I improve my sprint and vertical leap ?

Answer 1

Do suicides for sprinting

And jump rope for vertical leap

Wear ankle weights when u play

Answer 2

Get in the weightroom and start doing squats. If you've heard people say that heavy lifting doesn't help speed or jumping, they're wrong. You just have to lift the right way. Don't be like a bodybuilder and lift slowly. For athletic gains, you want to put as much force as possible into every rep, even when it's not necessary. Read this http://jumphighest.blogspot.com

You want to get stronger while training your muscles to be explosive at the same time. After you get enough strength you can do other types of training.

Also, practice your jumps and sprints immediately after you lift. It will help transfer your strength gains to the ddesired movement. At least in theory. It's called adaptation

Answer 3

just keep active and do a lot of jumping, such as climbing flights of  stairs  

Answer 4

Do a lot of work on your quads and hamstring.

Do a lot of short sprints (20 m) and take a quick rest then do the same thing over and over.

Try running up and down slopes - it helps a lot.

Running up improves your strength and running down forces you to get used to running even faster.