With track season just around the corner and winter break in full swing, we’ve got some straightforward workouts to help you perform your best. Let’s dive in and make sure you’re ready to conquer the track this season!
Stretches and Warm-up
Inch Worms/Body Walkout + Push Up
Activating the core stabilizer muscles is important to support proper sprint positioning. Adding the push-up activates the stretch reflex ability at the shoulder joints, which is important as the force production from the upper body comes from the shoulders, while driving the elbows back.
How to:
- Stand with your feet hip-width apart.
- Bending from your hips, reach for the ground and place your palms on the floor in front of your feet.
- Slowly shift your weight onto your hands while slightly bending your knees, and begin walking them forward until your body is in a straight line from your head to your heels, hands stacked below your shoulders (plank position).
- Do a push-up, keeping the core engaged.
- With the core still engaged, walk yourself back to a standing position, pushing back on your hands while bending your knees.
- Squeeze your glutes to get in the neutral spine position at the end of the range of movement.
- Repeat.
Toe/Heel Walks
These exercises will improve your balance, ankle stiffness, and ability to maintain hip height and stretch reflex with each foot strike. In sprinting, the push off the ground does not happen until you get on the ball of your foot, so it is important to directly land in this position with each strike to reduce your time spent on the ground.
How to:
- From standing, raise heels off the ground.
- Walk forward on the balls of your feet (baseline of your toes) for 15 seconds.
- Reestablish standing position and raise toes and balls of feet off the ground.
- Walk back on your heels pulling your toes towards your shins, for 15 seconds.
A-March/A-Skip
A-skips offer a multitude of benefits that contribute to overall athletic performance and running proficiency. Engaging in A-skips helps develop powerful push-offs, enhancing the explosive force generated during each stride. This not only improves speed but also contributes to increased stride length.
How to:
- Establish a tall posture, keeping your hips and chest high and shoulders down and back.
- Begin marching—in place or moving forward—on the balls of your feet with your toe flexed up (dorsiflex position), knee up (aim to get to hip height), and elbows back, while hinging your arms from your shoulders.
- Make sure the force from the hips is being applied down each step.
- Maintain ankle stiffness when landing for consistent hip height and power each step.
- When comfortable with this execution, advance to the A-Skip, using the same approach but adding a ballistic element.
Pogo Jumps or (use a Jump Rope if available)
Pogo jumps serve as an excellent plyometric workout, enhancing the stretch-shortening cycle in the calves and Achilles. This accelerates muscle contraction, and the gained speed can be effectively transferred to your running performance.
How to:
- Jump and land on the balls of your feet.
- Keep your toes in a dorsiflex position, pulled up towards your shin.
- Use arms or rope for coordinated power.
- Achieve minimal time on the ground. (Remember: in sprinting the goal is for the foot to strike the ground with as much power and as little ground contact as possible.)
Running and Strength
Sprint Intervals + Core Workout
The technique applied during the warm-up should be incorporated throughout the sprint intervals. Each sprint should be enough effort that you are unable to hold a conversation during the run periods. Take two minutes to complete the core workout immediately after each sprint interval. The time remaining after each core workout is your rest period between sprint intervals (for example: if you finish your core workout in 30 seconds, you have 90 seconds remaining to rest before running again).
Core Workout Descriptions:
- Plank: Begin in a standard push-up position, hands slightly wider than shoulder width. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands.
- Side Plank Hip Thrust: Begin by lying on your right side with your feet stacked on top of one another.
- Your right forearm will support you from the ground, with the elbow directly under your shoulder.
- Place your left hand on your left hip and press your hips up so they are off the ground. Ensure that you are stable in this position and your body is in a straight line from head to heel.
- Do not let your shoulders or hips tip forward.
- Slowly lower your body by hinging at the hips, until they are hovering just above the ground—so you do not rest your weight. Maintaining a slight gap ensures that your muscles are engaged throughout the entire range of motion. Press your hips up so they are off the ground again to repeat the movement.
Sprint Intervals + Upper Body Workout
The technique applied during the warm-up should be incorporated throughout the sprint intervals. Each sprint should be enough effort that you are unable to hold a conversation during the run periods. Take two minutes to complete the core workout immediately after each sprint interval. The time remaining after each core workout is your rest period between sprint intervals (for example: if you finish your core workout in 30 seconds, you have 90 seconds remaining to rest before running again).
Upper Body Workout Descriptions:
- Push-ups: Get into a high plank position, with your hands directly underneath your shoulders and legs extended straight out behind you, with the balls of your feet on the ground supporting you.
- Keep your core tight, your butt squeezed, and your elbows in as you lower your body down until your chest touches the ground.
- Keep your body in a straight line as you push away from the floor and bring your body back up to the starting position. If this position is hard to maintain, lower your knees to the ground, still keeping your upper body in a straight line.
- Chest Taps: Get into a high plank position with hands directly under your shoulders, feet hip-width apart. Your spine should be neutral, neck and back straight, and hips aligned with shoulders.
- Keep your core tight and your butt squeezed so your body remains flat and stable.
- Raise left hand to tap right shoulder, set it back down. Raise right hand to tap left shoulder, set it back down. Alternate tapping left and right shoulders.
Sprint Intervals + Lower Body Workout
The technique applied during the warm-up should be incorporated throughout the sprint intervals. Each sprint should be enough effort that you are unable to hold a conversation during the run periods. Take two minutes to complete the core workout immediately after each sprint interval. The time remaining after each core workout is your rest period between sprint intervals (for example: if you finish your core workout in 30 seconds, you have 90 seconds
remaining to rest before running again).
Lower Body Workout Descriptions:
- Squat: Stand tall with your feet hip-width apart. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure to keep your knees behind your toes and your weight in your heels. Rise back up and repeat.
- Reverse Lunge: From standing, step backwards with one leg, keeping your upper body aligned and your back straight. Lower yourself until your front leg reaches a 90-degree angle. Return to standing, alternate legs, and repeat.
Sprint Intervals + Explosive Power Workout
The technique applied during the warm-up should be incorporated throughout the sprint intervals. Each sprint should be enough effort that you are unable to hold a conversation during the run periods. Take two minutes to complete the core workout immediately after each sprint interval. The time remaining after each core workout is your rest period between sprint intervals (for example: if you finish your core workout in 30 seconds, you have 90 seconds
remaining to rest before running again).
Explosive Power Workout Descriptions:
- Squat Jumps: Stand with your feet shoulder-width apart and toes pointing slightly outward. Bend your knees, pressing your hips back, and squat until thighs are parallel with the floor. Push through the heels to jump straight up. Land with your knees slightly bent. Repeat.
- Split Squat Jumps: From standing, step one foot back and sink into a deep lunge, bending both knees as if you’re going to half kneel. Next, explode up and jump up out of the lunge, switching legs to land in a lunge position on the other side. Repeat.
From dynamic stretches to explosive power exercises, you’re now prepared for a stronger, faster track season. Consistency is crucial, so make these routines a regular part of your training. Whether it’s core stability, upper body strength, lower body endurance, or explosive power, each workout contributes to your success on the track. Have fun training!
Leave a Reply