Improving your push off of the ground, or your start from the blocks and foot strike, requires more than just improving technique. You must develop strength, explosively power and the skill to harness the power you possess. A combination of special runs, heavy squatting and plyometric exercises allows you to increase the power you generate with every step you take. Consult a health care practitioner before beginning any athletic training program.
Step 1
Run no more than three times per week. Your first workout should be working on your spring distance, for as many laps as you can tolerate. Your second workout should be a power run, or hill runs. Your third workout should be higher volume. Rest a day in between each workout, and two days after your final run.
Step 2
Run your sprint distance, but do no more than one run for record time. The remainder of your runs should be at 90 to 95 percent of your best pace. Rest as little as possible between laps.
Step 3
Run up a hill for your second workout. Run no more than half your sprint distance. Hill running makes it easier to strike the ground first with the ball of your foot, which generates more power. This helps improve your running technique, and forces you to work harder to generate power running up the hill. Walk back down to recover. Do no more than 50 percent of the distance you covered during your first workout.
Step 4
Run slightly longer distances during your third workout, but no more than 125 percent of your sprint distance. Still attempt good times, but do not try to run at more than 90 percent of your sprint pace. Run at least 150 percent of the distance you did during your first workout of the week.
Step 5
Squat deeply with heavy weight, selecting a weight that is difficult to complete eight repetitions with in good form. Keep your back flat and descend as deeply as you can without rounding your back. Perform three to five sets of five to eight repetitions per set. Do this on a day where you do not run.
Step 6
Perform plyometric jumps off of a box or platform. Using only the balls of your feet, push yourself back off of the box and rebound up off of the ground. At no time should your heels come into contact with the ground. The power to make it back up onto the box should come from the stretch reflex of your legs and calves. Start with a very low box, and gradually increase the height.
Tips and Warnings
- Have someone judge your squat depth and technique to ensure you are going as low as you can.
- Never lift without a spotter. Drink plenty of water when training.
Things You'll Need
- Barbell
- Squat rack
- Plyometric box or sturdy platform
References
- "USA Track & Field Coaching Manual"; USA Track and Field; 1999
- "Training for Speed, Agility, and Quickness"; Lee E. Brown, et al.; 2005
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