How to increase your speed, mobility & longevity with plyometrics & sprinting

Most of us think that getting faster or moving better is reserved for elite athletes. But here’s the deal, improving your speed, mobility, and longevity isn’t magic, it’s science (and a bit of stubborn human grit). In a recent Huberman Lab podcast, coach Stu McMillan breaks down how unconventional methods like skipping and striding aren’t just playful kid stuff; they’re potent plyometric tools that can transform your performance. If you’ve ever felt that your workout routine is a snooze fest, get ready to kick it up a notch.

Why skipping matters

Skipping isn’t just for playgrounds. It’s a free, effective plyometric exercise that builds power, coordination, and that elusive eccentric control, the kind that helps you land every jump like a boss. Stu explains that when you skip, you’re not merely getting your heart rate up; you’re training your body to move with freedom and expressiveness. Forget the outdated idea that skipping is “childish.” Instead, see it as a fundamental movement that reconnects you with the joy and natural rhythm of your body.

From walking to sprinting: a movement evolution

Your body self-organizes to find the most efficient movement pattern. Whether you’re walking, jogging, or sprinting, your muscles and joints adjust automatically. For most of us, the transition from jogging to running to sprinting is like shifting gears in a car. But here’s the kicker: elite sprinters don’t just run, they stride with purpose. They maximize the distance covered per step through a finely tuned balance of eccentric and concentric forces. In simple terms, it’s not about forcing more power all the time; it’s about knowing when to push hard and when to let go.

The secret sauce: eccentric control

If you’re serious about moving faster and stronger, you’ve got to get cozy with eccentric control. This isn’t just gym mumbo jumbo, it’s the principle that sets elite athletes apart. When you focus on the lowering phase of a movement (that’s the eccentric part), you build the muscle’s ability to absorb and rebound force. Whether you’re doing skips, sprint drills, or even weightlifting, developing strong eccentric contractions is key. It’s like teaching your muscles to “bounce” back into action, and trust me, that bounce is what makes a difference on the track and in life.

Making the leap with plyometrics

Stu McMillan isn’t shy about saying that plyometrics can supercharge your routine without requiring a ton of extra time. A 30-second skip here, a 30-second jog there, mix them up and you’ve got a workout that’s efficient, effective, and ridiculously fun. Plyometrics help you tap into explosive power and improve coordination, giving you an edge not just in sports but in your everyday movement. The best part? These are zero-cost tools that anyone can start using today.

Check out this clip of Dr. Huberman skipping. proof that even a top neurobiologist can look delightfully goofy on the track! Coach Stuart McMillan shows him the proper technique, reminding us that embracing your inner child might just be the secret to peak performance.

Atomic habits: applying the four laws to movement

I always wrap up my blogs by linking back to the practical framework of Atomic Habits. Here’s how you can apply James Clear’s Four Laws to your journey in mastering movement:

• Make it obvious: Schedule your plyometric sessions like you would a meeting. Lay out your skipping and sprint drills in your calendar.
• Make it attractive: Pair your workout with something you enjoy, a killer playlist, a post-workout coffee, or even tracking your progress with an app.
• Make it easy: Start small. If skipping feels awkward, do it for just 30 seconds at a time. Gradually build up as your coordination improves.
• Make it satisfying: Celebrate small wins. Notice how you feel lighter, more coordinated, or even how your sprint times improve. Each tiny victory reinforces the habit.

For more on how to build lasting habits, check out our build your willpower blog.

Final thoughts

At the end of the day, speed, mobility, and longevity aren’t reserved for Usain Bolt and the pros, they’re attainable with smart, science-backed strategies. Skipping, striding, and fine-tuning your running mechanics can unlock your potential in ways you never imagined. So ditch the excuses, get moving, and let your body find its natural rhythm. Because when you start treating movement like an art form, not just a means to an end, you not only improve your performance but also reconnect with the joy of simply being alive.

Keep it simple, keep it fun, and most importantly, keep moving.