If you are looking for the best way to train for track and field sprinting events, you’ve likely been overwhelmed by an avalanche of information. Let’s take a look at some key training drills.
Begin with a toe walk. This general sprint drill helps to develop your balance and strengthens your lower leg muscles. They’ll cut down on shin splints if you regularly perform two repetitions before graduating to more intensive drills. To perform the drill, walk on the balls of your feet. Lift one leg so that your thigh is parallel to the running surface. Then lower the leg back to the normal position and keep the toes dorsi flexed for two seconds.
Next, proceed to the heel walk. This drill further develops your balance and boosts your lower leg muscle strength. Perform two repetitions across 50 feet. Walk on the heels of your feet and lift one leg as you did with the toe walk.
Then move on to leg cycling to establish the proper leg sprinting action and to enhance the strength of your hamstring muscles. Leg cycles should be performed for 20 seconds per leg. Stand along a wall or rail that you can grab for balance. Stand up tall on the leg that is closest to the wall and flex your abdominal muscles. Lift the thigh of your opposite leg to make it parallel to the ground. Dorsiflex your toes, sweep the leg down beneath the body and pull your heel toward your rear end. Then cycle your leg out to the front and pull your toes up. Lift your upper thigh so that it is parallel with the ground and extend your lower leg. Then move on to the next cycle.
Be sure to incorporate leg drives to build your hip flexor strength and enhance your overall speed. Perform leg drives for 20 seconds per leg. Stand with your face to a wall, place your hands on the wall at chest height and position your feet in a manner that creates a 45 degree angle with the wall. Align your spine with your neck, hold your head up and lift a leg so that your thigh parallels the ground. Proceed to lower the leg, dorsiflex your toes and drive your foot toward the ground When your toes contact the ground, pull your foot up and let the leg return to its original position.