
The Best Exercises to Improve Your Sprinting Speed
Program These to Start Sprinting Like a Pro
I give my athletes, from beginners to Olympians, 6 common exercises to help them prevent nagging injuries around life and training. Most of these exercises look at one of these key principles:
I have some bad news. There is no one single exercise that I consider the “make it or break it” move to improve your overall speed performance.
The good news is that certain training methods and a mix of exercises can absolutely set you up to improve your sprinting speed and prevent injuries.
In this blog, I’ll cover five methods you can easily integrate into your training to improve your top speed.
- Use a staggered stance
- Work your hamstrings
- Add in plyometrics (jumping and landing exercises)
- Focus on foot and calf exercises
- Strengthen and improve your posture (this one’s important!)
Coach’s Tip: When training to improve speed, it’s all about technique. Always focus on your technique if you want optimal results.
1. Train With a Staggered Stance
Instead of a square or neutral stance, use a staggered stance in your exercises. Unilateral movements like lunges, rear foot elevated split squats, and single leg RDL’s are more effective than regular squats and deadlifts when it comes to developing your sprinting speed.
This isn’t to say that you can’t improve from doing a traditional squat or deadlift, but you’ll see the most improvement from performing exercises in a staggered stance position.
The reason this is effective is because your spine often ends up in a flexed position when doing squats and deadlifts in a neutral or square stance (especially when lifting heavy weight). Due to the range of spinal extension required when sprinting, neutral stance movements don’t benefit your top sprinting speed. Staggered stance exercises allow you to target extension in your lower back, hip, and knee simultaneously.
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