Sprinter Workout for Explosive Acceleration | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Sprinter Workout for Explosive Acceleration

March 8, 2013 | Corbin Lang

Must See Speed Videos

Top sprinting speed might be flashier, but it's your start that sets you up for success during a race. To improve this critical component of a race, you must develop your explosive lower-body power.

After exploding from a standstill off the blocks, you begin to accelerate by triple extending your hips, knees and ankles to drive into the ground. To increase the amount of force you can put into the ground with each stride, you must focus on glute, quad and calf power development.

In addition, your hamstrings play a critical role when you accelerate. They improve your knee drive and help control your foot so you don't overstride, which will slow you down.

If you need to improve your start, try this three-exercise sprinter workout. It will increase your lower-body power so you can explosively accelerate out of the blocks.

Sprinter Acceleration Workout

Do this dynamic warm-up to physically and mentally prepare your body for the workout.

Review this sprinting form checklist to remind yourself of proper technique.

Short Hill Sprints

  • Pick a hill with an incline of between 30 and 45 degrees
  • Start in a two-, three- or four-point stance
  • Sprint up the hill focusing on driving your legs down and back and driving your arms through a full range of motion
  • Walk down and rest for 1 minute before the next sprint

Sets/Distance: 6-10x20 yards

Sled Drives

  • Attach a sled harness to your waist
  • Assume start position with your body at approximately a 45-degree angle
  • Drive off your rear leg to begin the sprint, and maintain a 45-degree angle
  • Keep your heels low to the ground
  • Continue sprinting with a powerful arm and leg drive for the specified distance
  • Rest for 1 minute before the next sprint

Sets/Distance: 6-10x20 yards

Flat Sprints

  • Stand tall and perform a Falling Start
  • Continue sprinting with powerful arm and leg drive for the specified distance
  • Keep your heels low to the ground
  • Walk back and rest for 1 minute before the next sprint

Sets/Distance: 6-10x20 yards

Topics: GET FASTER
Corbin Lang
- Corbin Lang is the head track and field coach and a math teacher at Phillips Academy in Andover, Mass. He is a certified Level 2...
Corbin Lang
- Corbin Lang is the head track and field coach and a math teacher at Phillips Academy in Andover, Mass. He is a certified Level 2...
Must See
Brandon Jennings: "Always Improve"
Views: 2,590,465
Dwyane Wade Leads by Example
Views: 4,060,261
Michael Jordan: Mind of a Champion
Views: 544,789

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 28,813
Blake Griffin Interview and Cover Shoot Views: 574,257
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,880,088
Two-Ball Dribbling Drill With John Wall
Views: 3,359,483
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,834,380
Dwight Howard Stays in the Gym All Night
Views: 3,880,088

Load More
More Cool Stuff You'll Like

Improve Your Footwork to Improve Football Agility

Footwork is incredibly important for football agility. Being able to move your feet quickly can have a big impact on your performance on the football...

How to Improve Your Basketball Quickness in 5 Minutes

How to Safely Decelerate Faster

4 Powerful Band Agility Drills

Build Strength for Baseball and Softball Speed

3 Simple Tips to Improve Your 40-Yard Dash

Stability Training Can Improve Your Agility and Range of Motion

ZSeries 10-Minute Workouts: Track Sprints

3 Box Drills That Develop True Game Speed

Rev Up Your Sprint Training With These Complexes

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Train for Speed in Cold Weather

5 Essential Cross Country Workouts Explained

5 Ways to Spice Up Your Ladder Drills

8 Speed Workout Tips to Get Faster

Linear Speed Drills to Improve Athleticism

The 5 Elements of a Successful Speed Training Program

Ditch the Sprints. Here's How to Build True Sports Speed

STACK Challenge: 300-Yard Shuttle

Improve Your Baseball Speed With This On-Field Workout

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Build Sprint Speed Like an Olympian

Here's Why Andre Williams' Breakout Performance Was No Fluke

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Get the Most Out of Foam Rolling

The Secret to Tom Brady's Newfound Speed

Skipping Drills: The Missing Link From Your Speed Workouts

Burn Your Competition with This Sprint Workout

Get Faster With the Ultimate Stair Workout

3 Biggest Myths About Soccer Speed

Sprint Faster With Speed Demons

The Off-Season Baseball Speed and Agility Workout Program

How to Build First-Step Quickness for Baseball and Softball

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

8 Positions to Lower Your 40-Yard-Dash Time

Improve Your Football 40 Time During the Season

Get Faster With 'The .10 Second Difference' From EXOS

Build Game-Breaking Speed With This Exercise

10 Reasons Why You're Not Getting Faster

Acceleration Drills to Increase Speed

Speed Plyometrics to Help You Run Faster

12-Week Off-Season Baseball Speed Workout

3 Speed Training Essentials You Must Develop to Get Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Lengthen Your Stride for Maximum Speed

ZSeries 10-Minute Workouts: Multidirectional Run

3 Speed Workouts to Improve Your Top-End Sprints