For a sprinter, it is essential to gain more power and stamina to boost their energy and running speed. Here are some of the best strength training exercises that will help you to achieve the same. Take out at least thirty minutes, thrice a day to practice these exercises daily.
To stimulate your ideal running mechanics, this one is crucial. This one also improves the racing form of a sprinter. Start from a standing position. Now, lift your right knee to 90 degrees. Keep your body in a firm stand with straight alignment. Step forward with the right foot. Lower down into a lunge. Keep both your legs 90-degree close. Step up by squeezing glutes. Do it with your left knee. You can do this exercise for at least three to four times for fifty meters every day. When you are doing it in a small area, walk back to start for rest, and repeat.
Dumbbell Power Clean For Sprinters
This one has a focused combination of strength and power. Start in a squat position. Take a dumbbell in your right hand. The right arm needs to be hanging in front of the body. Keep your back flat and core tight. Now, pull your right arm up by lifting the dumbbell with elbow pressure and go to the standing position. Flip your wrist so that the palm faces your back. Do three sets in a day, each with eight to ten repetitions.
Kettlebell Suitcase Deadlift For Sprinter
This exercise works on strengthening the glutes, core, hamstrings, quadriceps, and trapezius. The lift in this exercise generates power and force. Hence, this one makes a crucial part of your strength training. To start with it, stand with your feet hip and width apart. Keep the kettlebells on outsides of both feet. Now, squat down and grip the kettlebells. Squeeze the glutes at the top and stand up by keeping a neutral spine. Be slow with your movements and maintain your control. Go lower back down again to start. Do it thrice with ten to twelve repetitions a day.
Barbell Squat For Sprinters
This exercise works best in strengthening the muscles of your legs. To practice this as a sprinter, start by standing with your legs apart, and shoulder stretched. Now, take a loaded barbell below your neck on your back. Push your hips lower down just like a regular squat. Keep your chest up while you squat. Now, rise back up to the standing position. Do this exercise ten times divided into four sets a day.
Box Jump For Sprinter
This one improves your speed as it boosts power. To start with box jump as a sprinter, you need a box that you will jump into. Stand facing the box and go to a quarter squat position. Your knees need to bend, and your arms need to swing back. Now, push through the feet to jump up onto box by driving arms forward. Stand up squeezing your glutes and step back down to start the next jump. Do this three to four times a day with ten repetitions.