Let’s be real for a second—sprinter training isn't just about running as fast as you can for 100 meters (though it’s part of it). You’re going to need explosive power, iron-clad stamina, and the kind of leg muscles that could probably crack a watermelon if you tried. As someone who is getting deep into the world of sprinter training (and trying not to trip over my own feet), I’m here to share the best sprinter workouts and exercises for sprinters that will help you dominate the track, crush those PBs, and maybe even look cool while doing it.
Disclaimer – this article will explore the concept of exercises specifically tailored to sprinters by collating online research. The content of the article is not intended as, and should not be interpreted as, medical advice, always speak to a qualified professional before starting any exercise program.
Why Do Sprinters Need Specific Training?
Sprinter training is all about power and speed. But it's not just about your legs pumping fast (although that’s a massive part of it). We’re talking full-body strength, explosive movements, and, yes, sometimes the agony of doing drills for sprinters that feel like they’ll never end. The goal here is to build fast-twitch muscle fibers (the ones responsible for those quick, explosive movements), increase stride length, and improve running mechanics. If you’re also looking to strengthen your knees we have a great blog to help you keep maintaining those miles!
To make it even fancier, research shows that incorporating plyometric training for sprinters helps develop muscular power and speed. According to a 2016 study from the Journal of Strength and Conditioning Research, athletes who incorporated plyometric exercises saw improvements in sprint performance. So, yeah, we’re going to throw a few of those in there. Trust me, they work.
But I won’t leave you hanging. Let’s dive into the best exercises for sprinters and why they should be part of your routine.
Sprinting Drills (Track Drills for Sprinters)
We can’t talk about sprinter training without actual sprinting. Track drills for sprinters help with acceleration, top-end speed, and running form. Incorporate things like:
- High knees
- Butt kicks
- A-skips
These speed drills for sprinters force your body to practice moving quickly in short bursts. Plus, you’ll look like a professional athlete warming up, and that’s half the battle, right?
Hill Workout for Sprinters
If you’ve ever tried sprinting up a hill, you know it feels like a weird mix of intense cardio and leg-strength-building madness. The incline makes your body work harder, which helps you build explosive leg power and cardiovascular endurance.
Research published in the European Journal of Applied Physiology suggests that hill sprints improve stride length and ground reaction forces, both of which are essential for speed training for sprinters. So, whether you like it or not, a hill workout for sprinters is a must!
Plyometric Exercises for Sprinters
Ah, the wonderful world of jumping. Plyometric exercises for sprinters help you develop explosive power by improving the stretch-shortening cycle of your muscles. Translation? It helps you jump and move faster.
Some of the best plyometric training for sprinters includes:
- Box jumps (because who doesn’t love feeling like a kangaroo?)
- Depth jumps (jumping down from a height and exploding back up)
- Lateral bounds (hopping from side to side like a speed-skater)
Plyometric exercises improve the neuromuscular system, making it easier to contract muscles rapidly and forcefully. Plus, you’ll feel like an absolute boss jumping over things like it’s nothing.
Deadlifts (The King of Sprinter Gym Workouts)
Deadlifts are hands down one of the best workouts for sprinters. They target the glutes, hamstrings, and lower back—all the muscles you rely on to drive you forward in a sprint.
A study from the Journal of Applied Physiology found that heavy resistance training like deadlifts enhances the neuromuscular adaptations that improve sprint performance. So, if you’re not already deadlifting in your sprinter gym workout, what are you even doing?
Squats (Leg Workout for Sprinters)
No surprise here—squats are your best friend if you’re working on leg strength. Whether it’s front squats, back squats, or goblet squats, they hit your quads, hamstrings, and glutes—everything a sprinter needs.
Track workouts for sprinters often include leg strengthening exercises, and squats are at the top of that list. You can even add single-leg squats (aka Bulgarian split squats) to even out imbalances and get more explosive power.
Treadmill Workouts for Sprinters
If it’s pouring outside or you just feel like staying indoors, treadmill workouts for sprinters can save the day. The treadmill is great for working on sprint intervals and high-speed drills without worrying about the weather or uneven terrain.
Try doing interval sprints at a high speed for 30 seconds, followed by 1-2 minutes of rest. Do this for 8-10 rounds. This mimics the bursts of speed workouts for sprinters you’ll need during a race while building up endurance and recovery times. Speed training for sprinters is all about learning how to go hard, rest, and repeat!
Power Cleans (Sprinter Gym Workout Magic)
Olympic lifts like power cleans are a sneaky way to pack in full-body strength and speed development. Power cleans are awesome for sprinters because they train you to move explosively from the ground up. You’re essentially teaching your body to generate as much power as possible in a short period, which directly translates to better sprinting.
Bonus: Power cleans also improve your coordination, balance, and timing, all key components of sprinter workouts.
Weighted Sled Pushes
You’ve probably seen videos of athletes pushing those heavy sleds across the gym floor and thought, “That looks fun!” Spoiler: it’s not. But it is one of the best workouts for sprinters when it comes to building leg strength and speed.
Pushing a sled mimics the drive phase of sprinting, where you’re generating a ton of force to push off the ground. Plus, you can control the load, making it a great exercise for both beginners and advanced sprinters. Just don’t go too heavy—you don’t want to turn your speed workouts for sprinters into a slow-mo slog.
Upper Body Workout for Sprinters (Yes, You Need This Too)
Wait, why do I need to work my upper body if I’m sprinting? Aren’t my legs doing all the work? Nope! Your arms are key to maintaining balance, rhythm, and, believe it or not, speed.
Incorporate exercises like:
- Push-ups
- Pull-ups
- Overhead presses
Strength training for sprinters isn’t just about legs. A solid upper body workout for sprinters helps create stability and balance, so you’re not wobbling all over the place when you’re going 100mph down the track. Perfect track workouts for sprinters! We have a great Strength Training blog for runners to help improve your overall strength and performance.
Bounding (Not Just for Kangaroos)
Bounding is a drill for sprinters that involves leaping forward with as much power as possible, focusing on distance rather than speed. It teaches you to apply force to the ground, which translates into longer strides and more efficient running.
You’ll feel a little ridiculous at first, but bounding is excellent for improving stride length and force application. Plus, you might secretly enjoy hopping around like a kangaroo in public.
Summary of Exercises for Sprinters
There you have it, my rundown of the best sprinter workouts and best exercises for sprinters; to boost speed, power, and endurance. The combination of plyometric exercises for sprinters, leg workout for sprinters, and even a hill workout for sprinters is all part of a well-rounded training plan. Add in some gym exercises for sprinters like deadlifts and squats, strength training for sprinters, mix it up with some treadmill workouts for sprinters, and finish it off with track drills for sprinters to refine your form.
Sprinter training is tough, but it’s also incredibly rewarding. You’ll feel like a superhero in no time—except maybe a little sore the next day! And remember, speed training for sprinters is all about consistency, effort, and finding what works best for you. Ready to sprint to success? Let’s go!
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Article by Jemma Walsh, Blog Editor for Study Active.