Solutions for Weakness in the Legs When Sprinting

If you’re a sprinter, you need not only leg strength but also power or the ability to contract your leg muscles with great force and speed. If your legs are weak when sprinting, you can use various techniques, such as hill sprints, plyometrics and resistance running, to build power and endurance. However, before you can safely undertake plyometrics or more specialized training, you should condition your legs via traditional weight training.

  1. Hill Sprints

    • If you don’t have the time to do any other leg-strengthening exercises, perform uphill sprints. According to “Female Fitness on Foot: Walking, Jogging, Running, Orienteering” by Bob O’Connor, sprinting uphill can boost your leg power by about 3 percent in 10 weeks. While O’Connor suggests doing repeats of 25- to 200-yard uphill runs, Olympic sprinting coach Brad Hudson has his elite runners begin training with eight-second runs at maximum intensity on steep inclines, according to Hudson’s article “Run Faster: 6 Adaptive Running Methods” in “Running Times.” Hill sprints will also improve the efficiency of your stride and lower the risk of injury.

    Plyometrics

    • Plyometrics is a method of strength training that uses the stretch-shortening contraction of your muscles to build explosive power. You can perform various plyometric exercises, such as bounding drills, single- and double-legged jumps forward and backward and jumping exercises up and down inclines and on and off raised platforms or boxes. Bounding exercises will boost your leg strength and power. In addition, plyometric exercises for sprinters often demand high knee lifts, which can improve your stride length. For box or platform jumps, use raised surfaces ranging from 6 to 36 inches in height, according to “USA Track & Field Coaching Manual” by Joseph Rogers.

    Resistance Running

    • Another type of plyometric training that can strengthen your legs is resisted and assisted running, according to Rogers. For drills that incorporate resistance, you can attach a parachute to your back, which uses wind resistance. Instead of a parachute, use surgical tubing and have a partner hold the other end of the tubing. Sprint 33 to 66 yards, using your partner as the anchor. Avoid stretching elastic resistance more than twice its length. For an assisted sprint, run toward your partner instead of away from him. You can also wear a weighted vest or drag a tire on a rope to increase resistance on a sprint.

    Strength Training

    • Establish base strength in the weight room with certain exercises that will condition your legs for sprinting. For example, performing hip and leg extensions will build strength in your legs and hip flexors. According to Rogers, the types of lifts best suited for sprinters include squats, single-leg squats, lunges with weights, step-up lunges, power cleans, snatches and hang cleans. Before progressing to high-intensity training, make sure you can squat one and a half to two times your body weight. Avoid lifting too much weight during the initial stages of training. Use lighter weights and perform higher reps to work on endurance.