Story By Bjorn Jansen
Speed and power are essential for both sprinters and middle-distance runners. While sprinters rely on explosive acceleration and top-end speed, middle-distance athletes must generate speed efficiently while maintaining endurance. Incorporating explosive drills into training can improve stride power, reaction time, and race-day performance.
Why Explosiveness Matters
Explosive power allows runners to accelerate quickly, maintain high velocity, and change pace effectively. For short sprinters, this means faster starts and stronger finishes. For middle-distance runners, it means sharper surges, better positioning, and a more controlled kick in the final stages of a race.
By developing neuromuscular coordination, these drills train the body to recruit muscle fibres more efficiently, leading to more powerful and efficient strides.
Key Explosive Drills
1. Block Starts and Standing Starts
A strong start sets the tone for the entire race for sprinters. Even middle-distance runners benefit from improving their reaction time and acceleration.
How to do it:
- Set up in sprint blocks (for 100m/200m runners) or a standing/crouch start (for 400m/800m runners).
- Explode forward with an aggressive first step, driving the knees and arms.
- Perform 4-6 reps over 20-30m, focusing on reaction speed and power.
2. Hill Sprints
Hill sprints develop strength, acceleration, and explosive drive. They are handy for middle-distance runners looking to improve their ability to surge in a race.
How to do it:
- Find a 40-50m hill with a moderate incline.
- Sprint up at maximum effort, driving the arms and knees.
- Walk back down for recovery and repeat for 6-8 reps.
3. Bounding Drills
Bounding increases stride length and ground contact efficiency, which is crucial for sprint and middle-distance mechanics.
How:
- From a jogging start, push off forcefully, extending each stride as far as possible while keeping a quick rhythm.
- Drive the knees high and engage the arms for balance.
- Perform 3 sets of 30m.
4. Plyometric Hurdle Hops
Plyometric drills help develop explosive force and reactive strength, key components of a powerful stride.
How:
- Set up 4-6 low hurdles in a row.
- Jump over each one with minimal ground contact time, keeping movements fast and controlled.
- Perform three sets of 8 hops.
5. Flying Sprints
Flying sprints improve top-end speed and train the body to maintain explosive power under fatigue.
How:
- Accelerate gradually over 30m, then sprint at maximum effort for 30m.
- Focus on relaxation and maintaining efficient mechanics.
- Perform 4-6 reps.
Integrating Explosive Drills into Training
These drills should be performed 1-2 times weekly, ideally before sprint or track sessions, to avoid fatigue affecting form. Consistency is key; developing explosive power takes time, but with structured training, runners will see improvements in speed, efficiency, and race performance.
At SpeedPro, we focus on explosive training tailored to each athlete’s event. Whether you’re looking for a faster start, a more decisive kick, or better overall power, adding these drills to your routine will give you a competitive edge. Train with purpose, move with power, and take your speed to the next level.