Track and field athletes may participate in several events, and specialized training is required for each athlete's specialty. Sprinters and hurdlers need to practice speed for running and distance and height for jumping. Several methods can help prepare you for race day if implemented consistently with intensity and time increases to gradually increase your fitness.
Stair and Terrain Running
To strengthen your leg muscles and keep them in shape for sprinting, run up and down stairs or steps. Many track and field athletes use stadium steps at a local school or college for stair running. If you do not have access to such a facility, use a stair-stepper machine as a substitute.
Jogging and sprinting on hilly terrain helps strengthen various leg muscles, depending on the difference in inclines on your chosen terrain. Try to keep a steady base pace of at least 4 mph, and sprint for at least one to two minutes every four minutes of your run.
Sprints
For short-distance sprinters, one of the best exercises to prepare is to practice sprints. Try implementing sprinting drills into your aerobic workout. Run four sets of 100-m sprints with 30 seconds of walking between each set. Alternate this running workout with two sets of 200-m dashes with 30 seconds of rest between sets. Run at least six total alternating drills, and increase the number of drills run each week as you physically progress. Implement these drills three to five days a week to improve your running speed and endurance.
Jumps
To improve your hurdling height, practice several types of jumps in conjunction with your sprinting routine. Practicing jumps in which you pull your feet off the ground as far as possible can help you clear hurdles. When you jump into the air, pull your knees up toward your chest as high as possible, then straighten your legs back out before landing. Alternate practicing these jumps with jumping lunges, in which you begin in a lunge position then jump into the air, switching the position of your feet so that you land in the lunge stance with the opposite foot in front and back.
Skips
Practicing two different types of skips can help improve your height and distance for hurdle jumping. First, skip for 30 m, pushing your feet hard off the ground to try to maximize your height during the skip. After performing this skip, turn around and skip back to your starting point. This time emphasize a push-off with your feet that propels you forward for a longer distance.
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