You should try and maintain a smooth flowing motion from jump to jump. On landing squat down and immediately take off again. While in the air the legs should be tucked as high as possible into your chest. Tuck Jumps -You perform a tuck jump by squatting down then exploding off the ground, trying to get as high as possible. Training DrillsThere are some training drills that can be used to help get the explosive action needed.The basic idea of these exercises is to improve your ability to explode off the ground and spend the minimal time in contact with the ground. The athlete should be aiming to try and reduce this decline in speed during the last 40m to improve his times. During the 100m for instance an athlete will reach maximum speed around the 60m mark, and then his speed will decrease during the last 40m. Sprinting is an explosive sport and strong leg muscles will help power the sprinter from the starting blocks and get into an upright position quickly which is important to reach maximum sprint speed. Bench presses, dumbbell arm swings, leg squats, lunges, snatch and power clean are weight lifting exercises that should be incorporated into the training programme of a sprinter.Īerobic exercises for a sprinter will include short intense repetitive sprints, running up hills, stairs etc. A large part of sprinters weight training will consist of strengthening the abdominal and lower back muscles. Weight training combined with speed (aerobic exercises) are the basics that most sprinters incorporate into their training programme. Training Routines for SprintersCompared to middle distance runners, sprinters are usually more muscular and have greater upper body strength (needed to pump arms quickly).

Good sprint technique and basic sprinting speed will help any runner no matter what distance they are running. Sprinting, as well as being an event in itself is a useful weapon for any athlete to have. The sprint events in track and field cover the 100 metres, 200 metres, 400 metres, 4 x 100 metre relay and the 4 x 400 metre relay.

Squat tuck jumps drawing