Track and field athletes often make or break their season during the first 35 percent of the season. The work done during the preseason and the early season progress indicate the type of overall season the athlete will have, according to USA track and field advisor Brad Hackett. The exercises and drills performed prior to competition can help get an athlete ready for an excellent season.
Bounding
Bounding is one of the most effective exercises for track athletes. It helps build leg strength and speed. Athletes who bound -- bouncing high in the air after taking a stiff-legged step -- are able to make improvements in their stride length and speed when they do this exercise on a regular basis. Go to the track and bound 20 yards, 30 yards and then 40 yards before getting into your sprint training.
Box Jumps
Box jumps help build leg strength for track and field athletes. It helps build explosiveness in the calf muscles and upper legs. Stand to the left of a 12-inch high box. Jump over it so you are on the right side of it. Then jump back so you are in the original position. Do this 15 times, take a 30-second break and repeat the drill.
High Knees
High knees is an exaggerated movement designed to loosen track and field athletes for sprints and distance races. It helps stretch out hamstrings and prevent pulled muscles and tears. Run at half speed for 25 to 30 yards, lifting knees gradually higher as you progress. Start off with your knees reaching hip height and then raise them to chest or shoulder height. This can help you increase your stride length.
Weight Room Work
There are a number of strength training exercises that apply to track and field athletes, but lunges help sprinters, distance runners and field athletes. Hold a 10- to 20-lb. dumbbell in each hand and place your right foot 18 inches in front of your left foot. Lunge toward the floor and hold that stretch for 10 seconds. Return to the starting position. Then place your left foot in front of your right foot and do the same. Do this 10 times with each leg in the lunge position, take a 1 minute break and repeat.
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