Explosive Exercises to Unleash Your Inner Track Sprinter

As a track sprinter, you're always looking for ways to improve your performance. Whether you're trying to shave down your time in the 100-meter dash or simply want to run faster and stronger, there are a number of exercises that can help you get there.

Core Exercises for Stabilization

1. Planks: Planks are one of the best exercises for core stabilization. They work your abs, back, and glutes, all of which are important for maintaining good running form. To do a plank, start by lying face down on the floor. Bend your elbows and place your forearms on the floor, shoulder-width apart. Keep your body in a straight line from your head to your heels. Hold this position for 30-60 seconds. As you get stronger, you can increase the hold time.
2. Side Planks: Side planks are a variation of the plank that targets your obliques and side abs. To do a side plank, start by lying on your side with your legs extended. Prop yourself up on your elbow and lift your hips off the floor. Keep your body in a straight line from your head to your heels. Hold this position for 30-60 seconds. As you get stronger, you can increase the hold time.
3. Bird Dogs: Bird dogs are a great exercise for improving your balance and coordination. They also work your core, back, and glutes. To do a bird dog, start by getting on your hands and knees. Extend your right arm forward and your left leg backward. Hold this position for 30-60 seconds. Return to the starting position and repeat on the other side.

Plyometric Exercises for Power

1. Jump Squats: Jump squats are a powerful exercise that helps you develop explosive power. To do a jump squat, start by standing with your feet shoulder-width apart. Bend your knees and lower your body into a squat position. As you come out of the squat, jump up and reach for the ceiling. Land softly and immediately lower back into a squat position. Repeat for 10-12 repetitions.
2. Box Jumps: Box jumps are another great exercise for developing explosive power. To do a box jump, stand facing a box that is about knee height. Bend your knees and jump up onto the box. Land softly and immediately step back down. Repeat for 10-12 repetitions.
3. Medicine Ball Slams: Medicine ball slams are a great way to improve your power and coordination. To do a medicine ball slam, stand with your feet shoulder-width apart and hold a medicine ball in front of your chest. Squat down and then explosively throw the medicine ball down to the floor. Catch the ball on the bounce and repeat for 10-12 repetitions.

Strength Training for Power

1. Barbell Squats: Barbell squats are one of the best strength exercises for sprinters. They work your quads, hamstrings, glutes, and back. To do a barbell squat, stand with your feet shoulder-width apart and place a barbell across your upper back. Bend your knees and lower your body into a squat position. Keep your chest up and your back straight. As you come out of the squat, press your feet into the floor and extend your knees and hips. Repeat for 10-12 repetitions.
2. Deadlifts: Deadlifts are another great strength exercise for sprinters. They work your hamstrings, glutes, and back. To do a deadlift, stand with your feet shoulder-width apart and place a barbell in front of your shins. Bend your knees and lower your body to grab the barbell with an overhand grip. Keeping your back straight, lift the barbell off the floor by extending your knees and hips. Lower the barbell back to the floor and repeat for 10-12 repetitions.
3. Lunges: Lunges are a great exercise for working your quads, hamstrings, and glutes. To do a lunge, step forward with your right foot and lower your body until your right thigh is parallel to the floor. Keep your left leg straight and your chest up. Push off with your right foot and return to the starting position. Repeat on the other side for 10-12 repetitions.

Speed Drills for Acceleration

1. Sprints: Sprints are the best way to improve your speed and acceleration. To do a sprint, start by standing with your feet shoulder-width apart. Take a few steps to get your momentum going and then explode into a full sprint. Run as fast as you can for 20-30 meters. Rest for a minute and then repeat for 5-10 repetitions.
2. Hill Sprints: Hill sprints are a great way to improve your strength and endurance. To do a hill sprint, find a hill that is about 100 meters long. Start at the bottom of the hill and run up the hill as fast as you can. Walk back down the hill and repeat for 5-10