Goal: Better Sprinting
To get faster
, sprinters must work on their strength, stamina and foot speed. Exploding out of the blocks and moving faster requires stronger calves, hamstrings, quads and glutes
Training: Tibia Raise
Randy Hadley, US Olympic Strength and Conditioning Coach, stresses the importance of the Tibia Raise in explosiveness training
The Tibia Raise is a simple yet effective exercise that not only strengthens the muscles required for explosive sprinting, but also trains the nervous system for rapid fire.
3x10-15 seconds of fast twitches twice per week.
Results: Stronger Lower Legs
The Tibia Raise exercise improved Oliver's leg strength and foot speed before the 2008 Olympics, helping him secure the 110m hurdle bronze medal.