How to Train for Track and Field Sprinting Events

Athletes participating in track and field desire speed. The faster, the better. Many athletes wishing for maximum performance levels on the track often practice routines involving running drills, strength training exercises, and plyometrics. Conditioning an athlete's body for sprinting events differs from cross-country training entirely; therefore specifically tailoring programs for sprinters becomes essential. Sprinters must isolate the critical muscles necessary for speed and power. Focusing on these target areas during practice will help increase your ability to outperform the competition.

Things You'll Need

  • Track shoes
  • Running shoes
  • Starting blocks
  • Weights
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Instructions

    • 1

      Set goals. Establishing benchmarks provides sprinters with a road map to the ideal time. Sprinters may not necessarily reach those times right away, but marking down any improvements regarding time becomes important as it boosts confidence and assures runners that the training produces results.

    • 2
      Using weights during workouts helps build muscle.

      Develop and strengthen muscles. Integrate a string of strength and power lifting exercises such as the bench press, leg press, squats, lunges, leg curls and leg extensions. Do three sets of 10 to 15 reps at first, once the muscle develops, runners can increase to five sets.

      These exercises build the necessary muscle in your glutes, quads and calves for power and quickness off the starting blocks.

    • 3

      Develop your core. Incorporating training exercises such as crunches and five to eight stabilization sets, where athletes hold positions like the plank, side plank and bridge position for 30 to 60 seconds, helps strengthen the core. These muscles play an integral role in controlling motion in the hips and spine when you run. Stabilizing the core helps maintain good sprinting technique

      For crunches, runners lay on their back with knees bent and feet flat on the floor. Placing hands behind the neck, athletes contract their stomach muscles to bring their head and shoulders off the ground.

      The plank involves setting up in the push-up position with hands and feet on the floor. The stomach remains leveled with the ground. Athletes use the stomach muscles to stay in position.

      For the side plank, lie on your side, with your right hand on the floor and then lift yourself in the form of a plank. Contract the stomach muscles in order to maintain the position. Make sure to alternate between left and right sides after each set.

      The bridge position entails lying on your back with knees bent and palms face down. Raise your buttocks off the floor by contracting the stomach and buttock muscles.

    • 4
      Spinting drills help build speed and power.

      Run a series of 50, 100, and 200-meter sprints.These running drills help condition the muscles needed for speed. Assuring that the sprinter rests in between sets helps muscles recover.

      Start with running three sets of 50, making sure to rest 30 to 60 seconds in between runs. Then follow with three sets of 100, resting after each sprint. Followed by three sets of 200 and again resting after run. Once comfortable with sets of three, sprinters can increase it to sets of five.

    • 5
      Practicing off the blocks helps sprinters prepare for the race.

      Practice off the blocks. Running sets of 25-meter workouts from the blocks helps condition leg muscles for a strong start. Consider alternating starting positions such as a push up start in the up, and then down position, the seated forward start, and the seated backwards start. This helps build every leg muscle used during the different stages of pushing off the blocks as well as building acceleration mechanics and timing.

    • 6

      Include plyometric exercises as part of the workout routines. Perform three sets of 10 double-leg hops, single-leg bounds, and running alternating bounds for speed and power.

      For double-leg hops athletes place their feet shoulder width apart, bend their knees and hop forward. Make sure when landing that the knees are in a 90-degree angle.

      Single-leg bounds resemble a series of multiple long jumps that strive for maximum distance and explosiveness. Athletes begin by taking a couple of steps and then springing into the air, using the arms to drive forward and up. After the athlete lands, he immediately pushes himself up into another leap with the same leg and continues the series.

      The running alternating leg bound is a running-like movement, where a runner jumps from one leg to the other consecutively. He should fully extend the jumping leg behind him and raise the front leg into a high-knee position.

    • 7

      Alternate your workouts. This allows different muscle groups to recuperate. For example, on Mondays, Wednesdays and Fridays players can focus on aerobic exercises, while on Tuesdays and Thursdays they do weights and plyometrics.

    • 8
      Training with a teammate or friend helps keep competitive edge strong.

      Training with a partner can help keep the competitive edge strong. Sometimes when players exercise on their own, they lose motivation to continue working out on a steady basis. Finding a fellow teammate, friend or family member to work out with during the week or weekend can help maintain a steady routine.