Proximal-to-Distal Training: Jump Higher & Sprint Faster

Proximal-to-Distal Training

Jump Higher & Sprint Faster

design / performance nyc / sport-luxe

Proximal-to-distal training develops power in your hips and core first, then transmits force outward to your limbs. Research shows athletes with more muscle in their thighs relative to calves sprint faster and jump higher. Key principle: Schedule plyometrics at the START of workouts when you're fresh.

[ SECTION ]My Journey to Understanding Athletic Performance

My strength training journey was ignited by athletics. As a teenager growing up in NYC, I would go to various recreation centers throughout the city. Those centers were my first introduction to the weight room and resistance training that did not involve bodyweight movements. But the main reason I frequented the centers was for basketball. I was obsessed with the sport. I would play any chance I could get, just hoping to get better. I would do the Mikan drill every morning before school, go through Dell Curry's shooting drill every night at the park instead of my global history homework, Baron Davis' handling drills after school. All while delusionally believing I could have an Austin Rivers like Hoop Mixtape by the time I go through my growth spurt which never actually came. But I was a 5 foot something high school sophomore going into my junior year who played against his 5 foot something high school sophomore friends. It didn't help that all of us together weighed roughly the same amount as Shaq's left sneaker.

That was around the time I was introduced to the city funded recreation center. Here I was exposed to my biggest weakness which was my weakness. I started playing with adults, students from other high schools, college students and essentially I got the shit beat out of me. When other players used their bodies to play there was little to nothing I could do. I couldn't stand my ground to guard a player posting up or going hard at the rim. If a defender was physical with me I'd be shut down or throw up a brick. I'd gotten a reality check and other players would take advantage. Straight up barbecue chicken. I became frustrated and my ADHD really needed to prove myself and them wrong. So fueled with my neurodivergent spite, I downloaded the Jump Manual training routine and began to enter the weight room. It was an upper/lower split filled with questionable plyometrics and flexibility drills. Looking back, it honestly wasn't a bad routine to start with. The volume and fatigue management were way off and the plyometrics were redundant but it was on the right track and great for the time.

Long story short, I didn't make the NBA and my hoop mixtape is still on my To Do list written right before "Become Pro Golfer" which I added after a Top Golf trip. The weight room ignited my passion for exercise science which in turn ignited my passion for nutrition. At the time I started resistance training, the Exercise Science and Physiology literature was not as robust as it is now. While I will be forever grateful to the Jump Manual for somehow bringing me to type this article for you, we now know more on how to properly program for athletic performance when it comes to explosive movements such as a vertical jump or sprint.

[ SECTION ]What Is Proximal-to-Distal Sequencing?

Episode 4 of the High Performance Physiology podcast (hosted by Chris Beardsley and Rob Mauceri) delves into how athletes can program strength training from proximal to distal muscle groups. In this episode, the hosts discuss why training larger, closer-to-the-core muscles first (e.g. hips and thighs) and minimizing excessive hypertrophy in distal muscles (like the calves and lower quads) may help maximize explosive athletic performance and improve vertical jump height.

They note that many explosive movements follow a proximal-to-distal sequence, meaning power is generated at the core and hips and then transmitted outward through the legs. Therefore, an athlete's program might emphasize hip power and thigh strength while avoiding adding unnecessary mass to the lower legs, thereby keeping the athlete "light" and quick in the extremities.

How Force Transfers Through Your Body

Key Points for Vertical Jump and Sprint Performance

• Focus on proximal-to-distal sequencing in both movement and programming—generate force at the hips and core, then transmit it to the smaller distal joints for efficient power transfer.
• Minimize distal muscle hypertrophy (e.g. limiting heavy bodybuilding-style work for calves or the lower quadriceps) to avoid adding mass that could slow down movements like vertical jumps or sprint speed.
• Place plyometric exercises early in the workout while the athlete is not fatigued. This ensures maximum intensity and proper technique on these high-speed movements.

[ SECTION ]The Kinetic Chain: Why Hip Power Comes First

The concept of a proximal-to-distal sequence is well-established in biomechanics. In human movement, larger proximal joints and muscles (hips, thighs) typically initiate force production, and then more distal joints (knees, ankles) follow through to complete the motion. Researchers have observed this coordinated sequence in activities such as vertical jumping (the hip reaches peak force output first, then the knee, then the ankle) and sprinting or running (hip extension fires before knee extension, which in turn precedes ankle push-off).

This sequencing isn't coincidental—it's a key feature of efficient movement. By activating the strong proximal muscles first, the body creates a whipping effect that allows smaller distal muscles to achieve higher velocities than they could alone. In essence, the core and hips provide a powerful base, and the energy is transferred outward, accelerating the lighter distal segments.

Explosive Power: The vertical jump demonstrates proximal-to-distal sequencing—hips fire first, then thighs, then calves

Why This Matters for Your Training

Training the big muscles and movements first not only mirrors how the body naturally produces explosive power, but also maximizes the benefit to athletic skills like vertical jump and sprint speed. Multi-joint exercises performed with maximal effort naturally involve a proximal-to-distal recruitment pattern, which is considered "the most efficient way of performing the movement."

Moreover, fatigue can disrupt this coordination—when an athlete is tired, the normal timing between hip, knee, and ankle may falter, reducing jump or sprint performance. This reinforces the advice to schedule high-speed, complex exercises (like plyometrics or Olympic lifts) early in a session.

[ SECTION ]Does Calf Size Affect Sprint Speed?

A major talking point is the idea that too much distal muscle hypertrophy—i.e., building up the calves or lower quads—could be counterproductive for explosive movements. The reasoning is that extra mass at the far end of the limbs can act as dead weight, potentially hindering sprint speed, vertical jump height, and running economy.

What the Research Shows

Scientific findings support this nuanced view. Studies of elite runners have noted that larger lower-leg musculature can hurt running economy: "in long-distance runners, large lower leg size appears to reduce running economy." Research shows that adding just 100 grams of weight per shoe can increase oxygen consumption by about 0.75–1% during running.

Elite Sprinter Muscle Distribution

Optimal Thigh-to-Calf Ratio for Sprinters

In explosive sports, a high power-to-weight ratio is crucial. One biomechanical analysis states that "hypertrophy of muscles that contribute less to sprint running can impair sprint velocity by increasing the body mass."

Studies on sprinters often find little or no correlation between calf size and sprint performance at the elite level. A recent analysis of 400-meter sprinters found that the best performers tended to have more muscle in the thighs relative to the lower legs. The goal for explosive athletes is functional strength and stiffness in the lower leg—not maximal hypertrophy.

[ SECTION ]When to Do Plyometrics

Both the podcast hosts and strength coaches across the industry agree: explosive, plyometric exercises should be done early in a workout when an athlete is freshest. Plyometrics—exercises like box jumps, depth jumps, bounding drills, or clap push-ups—require maximal effort and coordination.

Why Plyometrics Come First

According to Mauceri, "Plyometrics should always be done at the beginning of a workout... you want to make sure that you're fresh when you're doing them. That way you can get the most out of them and still reduce your likelihood of injury."

Optimal Workout Order

01

PLYOMETRICS

Box jumps, depth jumps, bounds

FRESH

↓

02

STRENGTH

Squats, deadlifts, hip thrusts

↓

03

ACCESSORY

Assistance work, conditioning

Following this sequence allows athletes to train power (plyometrics) with full intensity, then build strength, and finally finish with any targeted hypertrophy or conditioning work—without one component undermining the next.

[ SECTION ]Calf Training for Injury Prevention

While minimizing distal hypertrophy might aid performance, an important counterpoint is the role of those distal muscles and tendons in injury prevention. In high-demand sports (like basketball, soccer, or track), structures like the Achilles tendon, calf muscles, shins, and knees are under immense stress.

The Achilles Tendon Crisis in Basketball

A topical example is the spate of Achilles tendon injuries in the NBA in recent seasons. Sports medicine experts have emphasized the need for targeted calf strengthening to protect the Achilles: "Prioritizing basic exercises to strengthen calves can help prevent [Achilles] injury."

This means that even if an athlete doesn't want huge calves for performance reasons, they do need robust calves for durability.

Practical Injury Prevention Exercises

• Calf raises (straight-leg and bent-knee)
• Tibialis anterior raises (for shin health)
• Single-leg balance and ankle hops
• VMO-focused quad exercises

[ SECTION ]How to Periodize for Performance

How can athletes reconcile maximizing explosive performance while also prioritizing injury prevention? The answer lies in smart periodization.

Annual Training Phases

Off-Season: Heavy compound lifts for proximal muscles, plus accessory work for calves and ankles. Build the base.

Pre-Season: Shift toward power. Increase plyometric intensity. Scale back isolation work.

In-Season: Prioritize speed, skill, and recovery. Maintain strength. Brief injury-prevention circuits.

Post-Season: Recovery and rehabilitation. Address injuries. Restore balance.

Key Takeaways

1. Train hips and thighs first — These proximal muscles generate the majority of force for vertical jumping and sprinting
2. Limit excessive calf hypertrophy — Keep calves strong but lean; excessive mass can reduce running economy
3. Do plyometrics when fresh — Always schedule explosive exercises at the beginning of your workout
4. Don't neglect injury prevention — Calf strength (not size) protects your Achilles tendon
5. Periodize intelligently — Build tissue tolerance in the off-season; peak power before competition

Frequently Asked Questions

Do big calves make you slower?

Not necessarily slower, but research shows excessive calf hypertrophy can reduce running economy. Elite sprinters typically have a higher thigh-to-calf muscle ratio—more muscle proximally, less distally.

Should I do plyometrics before or after lifting?

Before. Plyometrics require maximum neural output and explosive power. Perform them when you're fresh, not fatigued from heavy lifting.

How often should I train calves for vertical jump?

1-2 times per week for functional strength and tendon health is sufficient. Focus on strength and stiffness rather than hypertrophy. Prioritize hip and thigh development.

What is proximal-to-distal sequencing?

A biomechanical principle where force is generated at the core and hips (proximal) and transferred outward through increasingly distal joints (knees, ankles, feet). This creates a "whipping" effect that maximizes velocity.

Can calf raises improve my vertical jump?

Yes, but they're supplementary. Research suggests calves contribute roughly 15-25% to vertical jump height. Focus primarily on hip and thigh power (squats, hip thrusts, power cleans).

About the Author

Mahir is a Registered Dietitian Nutritionist (RDN) and ACSM Certified Exercise Physiologist (ACSM-EP) specializing in evidence-based athletic performance training and culturally-competent nutrition coaching for communities of color.

Works Cited

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All sources accessed and verified as of publication date. Links open in new tab.