Does 'more' cardio actually make you faster?

A 6-week program of 'contrast training'—pairing heavy lifts with explosive movements—significantly boosted jump height and sprint speed in female field hockey players.

Test your knowledge

A sub-elite female field hockey player wants to improve her explosive jumping and sprinting during the middle of the competitive season. She is considering a 6-week program that alternates between heavy weightlifting, light explosive movements, and high-speed drills. What is the most likely outcome of this specific training approach?

A) No noticeable changes in jumping or sprinting because training during the season causes too much fatigue
B) Meaningful gains in jumping performance and modest improvements in sprinting speed
C) Significant improvements in jumping height and speed, but only if she stops her regular team practices
D) Significant improvements in sprinting speed, but no change in jumping performance

🔬 The Breakdown

Context: This shifts the focus from mindless endurance to neuromuscular efficiency. It proves that targeted, high-intensity movements can sharpen athletic power even during a busy competitive season.

Reality Check: The protocol requires specific heavy loads and high-velocity execution, which can be difficult to coordinate without a dedicated training environment.

Takeaway: Try a contrast set: Perform a heavy squat or lunge, rest briefly, then immediately perform 3 maximum-effort vertical jumps.

Published October 28, 2026

The science, explained

Evidence Check: This was a pre-post single-cohort intervention study involving 25 female field hockey players.

Conventional Wisdom Check: This refines the idea that high-intensity training during a busy season might be counterproductive, showing that specific 'contrast' methods can actually be effective.

Everyday Translation: By alternating heavy lifts with fast, sport-specific movements, athletes can see a notable boost in their jumping power and a steady improvement in their sprint speed.

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