How to improve sprinting explosiveness

Sprinting is a sport that tests one's explosive power, so many sprinters have special explosive power training programs. If ordinary people want to train their explosive power for sprinting, they should start with the basics, such as lifting dumbbells, sprinting, squat exercises, etc. If you are a student, then during physical education class, you should do every physical exercise assigned by the teacher carefully, which can also improve your burst of sprinting ability.

Sprinting requires a lot of explosive power from the legs and hips. To improve your sprinting ability, the first thing you need to do is to increase the strength of this part of the muscles. Generally, there are stepped stands around the athletic field, which is very suitable for this basic sport. You can hop up the steps with both feet or with one foot. There are usually at least 7-8 steps in a row on the stands, so jumping up in a group means jumping 7-8 times in a row. It is recommended to do 4 sets of jumping with both feet every day, 3-4 sets for each foot.

The steps of the stadium stands are usually only about 20-30 centimeters high, and more professional athletes can jump higher during training. If you want to further improve your explosiveness, you can even find a single waist-high step to jump up and down repeatedly, but be sure to pay attention to safety.

In addition, climbing stairs with weights (barbell step-ups in the gym) is also a way to train the explosive power of the legs and buttocks. Once you have completed the step jump training method, your next step should be to go to the track and perform continuous stride jump training alternating between the left and right legs. Jumping across the body develops leg explosiveness, upper arm swing strength, and overall coordination. It is recommended to perform 4 sets of continuous jumps of 50m or 100m.

Sprinting explosive power training can be completed by dividing the 100-meter track into three stages. The stage from 0 to 30 meters is the starting stage. At this time, you should use the crouch start, which can achieve the fastest starting speed. The 30 to 50-meter stage is the stage for completing acceleration. At this time, you need to mobilize all parts of the body and sprint with all your strength. The 50 to 100 meter stage is the speed maintenance stage, which mainly tests people's endurance.