Exercise Plans for Track Athletes

Track athletes need to generate explosive power and speed from muscles in the lower body. With that in mind, a targeted exercise plan that focuses on the muscles used during competition can fuel better performance. The components of a complete training program for track athletes include exercises that emphasize agility, flexibility, strength and technique. A variety of performance-enhancing activities that utilize functional movement to increase lower body strength will ultimately help track athletes achieve peak ability.

  1. Warming Up

    • An extensive stretching routine is the first segment of an effective exercise plan for track athletes. Speed Revolution recommends dynamic warm-ups that includes a variety of stretches, such as ankle rolls, knee rotations, toe touches, iron crosses, trunk rotations and hurdler stretches. All stretches should be held for at least 15 seconds before moving on to any strenuous track exercise. dynamic stretching prepares the body for aerobic activity. Its emphasis is breaking a sweat, elevating body temperature and increasing flexibility.

    Speed Drills

    • A structured approach to complex training is paramount for athletic success, according to Ball State University. Important factors in performance include maximum rates of force development, which means track athletes need utilize exercises associated with acceleration. Speed Revolution recommends performing acceleration ladders as part of sprint drill training to develop neuromuscular strength. Set six placement marks evenly over 30 meters. Start in the blocks and aggressively accelerate. Focus on hitting each mark with the ball of your foot without reaching. This exercise will improve your power position and help you maintain a smooth stride to the finish line. Complete five repetitions during each bout of training.

    Strength Training

    • Implementing a strength-training program to maximize muscular development is crucial for track athletes. Ball State University suggests using a variety of exercises, including squats, leg presses, deadlifts, bench presses and lat pulldowns. You should exert 70 percent maximum load capacity during lower body exercises, which include power cleans and leg presses. Ball State University also places heavy emphasis on strengthening your core utilizing frontal, sagittal, transverse and multi-planar movements. This requires execution of exercises such as standing dumbbell side bends, incline sit-ups, standing twists, cable chops.

    Technique Development

    • Improving your technique can help you reach peak ability. Track athletes often participate in a variety of events that demand proper execution of specific types of movement. Sprinters, for example, need to generate maximum force from the starting blocks to aggressively reach maximum speed. A sprinter should reach top speed after 20 meters, according to Sports Fitness Advisor. Sprinting technique drills, like fast knee pick ups and flicks, can help you better harness lower body power to tap into your maximum speed.