If you cannot perform a clean correctly, replace it with a Clean Pull. If you're using a trap bar, utilize a neutral grip. Power Clean or Clean Pull To be fast, you need to be powerful. Depth Jumps This is one of the best exercises to increase explosive power needed to sprint.
Set yourself up with feet hip-width apart. Depth Jumps This is one of the best exercises to increase explosive power needed to sprint. Injury Prevention - You can't accelerate fast if you aren't healthy. We will focus on the Barbell Back Squat. Warm up with light cardio for at least five minutes before you begin weight training. Perform single-leg squats by holding a pair of dumbbells, raising one leg in front of you and squatting on your supporting leg. Rear Foot Elevated Split Squat Many athletic movements take place on one leg, including sprinting, so it's a good idea to utilize single-leg exercises in your training. Keep your knees in line with your toes, chest up and back flat as you push through your heels to stand up. A variety of plyometrics, such as jumps and throws, have specific carryover to sprinting. Alternate your lead foot with each repetition. Take a few steps away from the machine to unrack the weight. Neglecting them is a common mistake, but this program places particular emphasis on them. No matter what sport you play, being faster than your opponent can be the difference between winning and losing a championship. Step off the edge and immediately jump as you touch the ground. Power Clean or Clean Pull To be fast, you need to be powerful. This deadlift version begins with your knees bent and your torso roughly parallel to the floor. Grab the bar with a grip that's comfortable for your shoulders. Do equal repetitions on both legs. Extend your hips to go back to the starting position. Move smoothly as you stand straight up and then return to the starting position. Single-Leg Hurdle Jumps Single-Leg Hurdle Jumps train quick single-leg movements and deceleration, important for multi-directional speed and quickness. Push through your heel to extend your front knee and hip back to the starting position. For a heavy push, load a sled with a weight that's challenging to push for 10 to 20 yards. Perform a quick counter movement by pushing your hips back to the wall. Wednesday adds emphasis on upper-body strength. Unrack the weight, brace your abs and push your hips back to descend into the squat position. If you cannot perform a clean correctly, replace it with a Clean Pull.
Video about leg workout for sprinters:
Track Sprinter Weight Lifting: In-Season
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