You should be doing more than just hitting the track for repeats if you want to get better at sprinting.
“The art of the sprint is much more than just getting outside and running.”Sprinting and long-distance running demand quite distinct tactics. In order to endure the multiple hours spent on the route, a marathon runner tries to save as much energy as they can. The goal of sprinting is to exert as much force as you can into each stride. We refer to sprinting as “the fundamental power exercise” because it demands such a high level of muscle strength and force.
Our lower body muscles provide the forceful hip extension and flexion necessary for a quick sprint. Strong leg extension and a push off the ground are necessary to generate power in each and every stride. Leaning forward with a strong hip flexion enables a longer stride by maintaining the appropriate high knee position. Gaining strength in the muscles that enable these movements can help you accelerate during your sprints.
Fitbulk demonstrates four key workouts in this video that will prepare your muscles for a strong sprint.
Four Strengthening Activities to Boost Your Sprints
Trap Bar Deadlift
3 to 4 sets of 2 to 4 reps
For a powerful sprint, you must develop your lower body’s power potential. By contracting the glutes strongly, one can push the hips open with a vigorous hip extension. The trap bar deadlift is one of the finest ways to accomplish that.
But this isn’t your typical hefty deadlift. We want to train for explosive power, not for piling up as many plates as possible and grinding to get the weight up into a standing posture. This entails lowering some weight and concentrating more to finish the exercise fast while keeping proper form.
To make sure that there is as little arching of the spine as possible throughout this exercise, the core must be highly engaged. When sprinting, core strength is crucial because it stabilizes the forceful movement and keeps you from swaying from side to side with every step.
Staggered Stance Kettlebell Swing
“With the kettlebell swing, we’re creating a lot of power via the hips,” “On the other hand, the spaced posture will start to move our foot to foot support foundation, incorporating a portion of the balancing element.”
The staggered stance mimics the body mechanics of sprinting by making the body work extra hard to minimize rotation while in a position that renders it susceptible. It all comes down to driving your leg forward while maintaining your hips and shoulders straight to the front. In sprinting, this is also true. You want to push on with your momentum, and this exercise allows you to reaffirm that idea.
Reverse Lunge into High Knee
3 sets of 6–8 repetitions on each side
We prepare for the transition of power generation off the ground into hip flexion with this exercise. The reverse lunge is a unilateral movement that tests the body’s entire range of motion. You may improve your hip flexion power and stability with just one leg thanks to the additional knee drive. To improve your balance, hold the top position with the knee drive for a short while.
There are other approaches to load this movement. To add an additional challenge to your shoulders, back, and core, try gripping a set of dumbbells or kettlebells in the front rack position. While keeping your balance, concentrate on that explosive power as you exit the reverse lunge and enter the knee drive.
Plyo Push Press
The majority of strength training mainstays are great for expressing a specific kind of strength, but they fall short in terms of the force output and movement required for sprinting. One major issue is that exercises like deadlifts and squats need for steady, flat-footed standing on the ground. Fitbulk claims that certain activities, like sprinting, require bouncy, twitchy force output that keeps you on your toes in order to assist teach athletic movement.
One of the exercises is the plyo push press. By using a landmine in this manner, you can apply a forward body lean in the same manner as you would when running. This movement’s landing also simulates the slowing down that occurs during sprints.
As with every movement in this series, consider loading less so that you can explore the movement more forcefully.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.