How To Exercise Hamstrings For Sprinting

Sprinting requires using a burst of explosive movement to push your legs with maximum force in a short period of time. Having strong hamstrings helps improve power and speed, both necessary for sprinting. An effective hamstring workout program should include a combination of plyometric and strength-training exercises to work each angle of the hamstrings. Plyometric exercises use explosive movements to develop muscle and stamina, while strength-training builds muscle and strength with resistance exercises. Training your hamstrings regularly will help improve your performance on the track.

Step 1

Work your hamstrings two days per week. Perform a variety of strength training and plyometric exercises to target each section of your hamstrings. Allow at least 24 to 48 hours rest between hamstrings workouts.

Step 2

Start your workout with squats to warm up your hamstrings, glutes, quadriceps and calves. Stand with your feet shoulder-width apart. Place your arms across your chest. Sit your hips back until your knees are bent at 90 degrees. Keep your weight in your heels and press yourself up, returning to the starting position. Repeat for three sets of 20 repetitions.

Step 3

Perform split lunges, which use explosive movement to develop your hamstrings and glutes. Stand with your feet together. Jump straight into the air and land in a split stance with your right foot in front and left in back. Lower your hips toward the floor until your right knee is bent at a 90-degree angle. Jump up with maximum force and switch legs in the air in a scissor motion. Land in a split stance with your left foot in front and right in back. Repeat for three sets of 20 repetitions on each leg.

Step 4

Execute standing good-mornings to strengthen your hamstrings. Stand with your feet shoulder-width apart. Place a barbell behind your head at the base of your neck. Rest the barbell on your trapezius muscle, located slightly above your shoulders. Bend over from the hips until your torso is parallel to the floor. Keep your abs tight and don’t allow your back to arch. Squeeze your hamstrings and lift your torso up, returning to the starting position. Repeat the motion for four sets of 12 repetitions. Use a moderately heavy barbell so your muscles are approaching full fatigue by the last few repetitions.

Step 5

Perform leg curls to build muscle in the back of your legs, while stimulating your glutes. Lie face down on the leg-curl machine. Place your legs underneath the padded lever. Flex your feet and bend your knees, while curling your heels up toward your glutes. Lower your heels and return to the starting position. Repeat for four sets of 12 repetitions.

Step 6

Execute jump squats to build power in your hamstrings while activating your quadriceps, glutes and calves. Stand with your feet shoulder-width apart. Lower your hips toward the floor until your knees are bent at 90 degrees. Explode up, jumping as high as you can. Return to the floor in the squat position. Repeat for three sets of 20 repetitions.