Sprinter Calf Workout

Runners rely heavily on the gastrocnemius and smaller soleus muscles in the calves, and sprinters, even more so. The muscles in the calves are primarily used to control foot flexion, and strong, powerful calves are essential as a primary muscle used in sprinting. With an effective sprinter workout plan, you can build powerful calves and improve your running speed.

  1. Warm Up Right

    • To make the most of your calf workout, give yourself time to warm up properly beforehand. Warm up for at least five to 10 minutes, to prepare your muscles for the workout ahead. Jogging or cycling are effective forms of cardio exercise to prepare your body for the workout.

    Stand with a Barbell to Build Your Calves

    • The barbell standing leg calf raise exercise targets the gastrocnemius muscles in the calves and also works the soleus muscles. Stand with your feet positioned shoulder-width apart on a low step, your heels hanging off the back. Keep your back straight, your hands grasping onto a barbell so it rests behind you, against the back of your shoulders. Flex your ankles, raising your heels. You should feel a light tension in your calves. Lower yourself back down to your starting position, then repeat. Do three sets of 12 reps.

    Sled Lying for Strength

    • To build strength and power in your calves, try the sled lying calf press exercise. Lying with your back flat against the back pad in a sled machine, the sled positioned away from the platform, grasp the handles at your sides. Start with your feet flat on the foot pad, with your heels hanging off the back. Raise the sled up by flexing your ankles, then lower back down to your original position. Do three sets of 12 reps.

    Safety First for Tough Calves

    • The safety barbell standing leg calf raise is one of the most effective weight exercises for building strength in the calves. Stand straight up facing a barbell rack. Position the barbell so it's resting against the back of your shoulders. Stand on a calf block with your heels hanging off the back, feet about shoulder-width apart to help maintain your balance. Raise yourself up onto the balls of your feet, hold for a count and then lower yourself back down. Do three sets of 12 reps.

    Don't Skip Your Cool Down

    • Cooling down post-workout is just as important as warming up before your workout. Give your body the chance to cool down gradually rather than suddenly, which can result in dizziness or even fainting. Walk around for about five minutes after your workout, followed by a five- to 10-minute stretching period. Stick to static stretches, and hold for around 30 seconds per stretch, never bouncing or stretching rapidly. Only stretch to the point where you feel a slight discomfort, so you should never feel any pain.

    Cardio Can Help

    • Regular cardio exercise is essential for sprinters. Particularly for sprints of 200 meters or more, your cardiovascular system must be in excellent shape. Do your cardio workout -- including exercises such as jumping rope, jumping jacks, burpees, mountain climbers and step-ups -- at least three to four times a week for 30 to 45 minutes each time.