Workout: thighs, calves, core muscles
Step by step
- Get your body into a good starting position. Hold your body upright and shoulders relaxed.
- Your arms should drive and pump while being held in a bent (right angled) position.
- Sprint forward keeping low to start with, and your stride length short to generate power to accelerate.
- Sprint to the end of the track as fast as you can.
- Turn around and repeat.
Sets and reps
Rest 30 secs to 1 min
Repeat 2-3 times
– Short quick strides will produce a faster running time.
– Add a bit of competition – time yourself and push hard to get faster and faster.
– Mix this exercise with leg and torso and plyometric exercises as acceleration needs strength, power and good, stable joints.
Increases heart rate = healthy heart, fat burning
Strengthens legs = good coordination and balance
Strengthens core muscles = good posture, safe lifting
Want more of a challenge?
– Add in a section of deceleration: sprint forward for 8-10 metres, slow down, run backwards for a couple of strides, then sprint forwards again.
– Start by holding a press-up position, then push and rise into a sprint as quickly as possible.
– Increase the intensity: carry some extra weights for example.