Running head: SPEED AND AGILITY FOR TRACK SPRINTERS 1
SPEED AND AGILITY FOR TRACK SPRINTERS
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SPEED AND AGILITY FOR TRACK SPRINTERS 2
Speed and Agility for Track Sprinters
Athletes and coaches strive to develop the most effective combinations of modes and
techniques to enable effective training to reach set goals. While many variables and combinations
exist, the standout one is plyometric training. Plyometric training provides the athlete with the
capability to generate quick and forceful movements through the utilization and application of the
stretch-shortening cycle. Fast movements are crucial in the kind of performance an athlete would
produce in any type of sports. Athletes need speed to be successful in their sports, and plyometric
training effectively enhances maximal speed. According to Liberty University Custom (2016), a
sprinter needs plyometric training exercises for speed enhancement.
Chandler and Brown (2019) say that specific kinematic and kinetic patterns occur during
sprinting because of its nature as a complex skill. For sprinting to occur, the body must produce
horizontal power from the knee flexors and the hip extensors. The power helps in the propelling
of the body forward and helps in covering distance during sprints. Athletes need a stable center of
gravity to support them for sprinting to occur effectively. Therefore, they need gastrocnemius,
quadriceps, and gluteus muscle groups’ eccentric actions. The varsity truck sprinter needs a
training program that solely focuses on knee flexors, hamstrings, hip extensors, quadriceps, and
adductors muscle groups (Chandler and Brown, 2019). According to Liberty University Custom,
(2016), the forward and back swing and support of any sprint stride needs these muscles’ activity,
and their strengthening is crucial for a track sprinter.
Chandler and Brown (2016) say that an exercise program that allocates around three to four
sessions of training for every one week would be beneficial in the maximization of the speed for
forward running for a track sprinter. If these sessions are applied diligently and consistently by the
athlete, they would see a gradual improvement in their sprinting speed with time. Sprinting needs
SPEED AND AGILITY FOR TRACK SPRINTERS 3
an agile body, and training for agility can be done but not as frequently as the training for speed.
Agility training exercises would be complementary to the primary training, and they would add
valuable variety.
During sprinting, an athlete may need to accelerate their pace. Also, sprinting includes
phases where maximal velocity is crucial. This phase and acceleration can be boosted by
plyometric exercises and bounding training. One of the exercises needed for this phase includes
stride cycles and sprint mechanic drills to help the track sprinter be efficient and proper in their
movement patterns (Rimmer & Sleivert, 2000). Another essential exercise would be scoop tosses
and wood chop throws, and these will help the athlete stabilize and maintain their core. The third
exercise would be five-point agility runs, enabling the track sprinter to begin the sprinting phase
explosively and guarantee acceleration to top speed. The fourth exercise would be five-dot drills
which would help the track sprinter to maintain their balance and also facilitate swift movement
while maintaining their center of gravity at the same time. The fifth exercise would be lateral and
linear bounds. The sixth exercise would be B-marches, enabling the track sprinter to develop the
most effective and efficient muscle activation patterns, which are crucial during late swings
(Rimmer & Sleivert, 2000).
Weight-lifting exercises are also crucial in the track sprinter’s training program to enhance
the strength of muscles essential in sprinting exercises. Other exercises that will support this
program include push-ups, squats, deadlifts, lunges, and plants. Other essential exercises would
consist of high knee skips, arm swings, and ladder drills (Rimmer & Sleivert, 2000). These
exercises not only improve speed but also enable the athlete to develop proper sprint techniques
that reduce the propensity for injuries based on poor mechanics.
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References
Chandler, T., & Brown, L. (2019). Conditioning for strength and human performance (3rd Ed.).
New York, NY: Routledge.
Liberty University Custom. (2016). Advanced biomechanical analysis. (Custom Ed.). Buford, GA:
Lad Custom Publishing, Inc. MBS SKU: 1807254.
Rimmer, E., & Sleivert, G. Effects of a plyometrics intervention program on sprint performance.
Journal of Strength and Conditioning Research, 14(3), 295-301.
