Story By Bjorn Jansen
Speed and power are essential for all athletes, from discus throwers to sprinters and middle-distance runners. While throwers and sprinters rely on explosive acceleration, 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 for Runners
Explosive power allows runners to accelerate quickly, maintain high velocity, and change pace effectively. For short sprinters, this translates into faster block clearance, a stronger transition phase, and the ability to finish with authority. For middle-distance athletes, it provides the foundation for controlled mid-race moves, tactical surges, and a sharper final kick. Building this power helps athletes respond to pressure, adjust pace when needed, and maintain form when fatigue sets in.
Key Explosive Drills
1. Three-Point and Block 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:
- Set up blocks (for 100m/200m runners) or a three-point/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:
- Find a 60m 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 6 -8 reps over 30m.
4. Plyometric Hurdle Jumps
Plyometric drills help develop explosive force and reactive strength, key components of a powerful stride.
How:
- Set up six low hurdles in a row.
- Jump over each one with minimal ground contact time, keeping movements fast and controlled.
- Perform this about 8 times?
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 5-6 reps.
Integrating Explosive Drills into Training
These drills should be performed 1-2 times weekly, ideally before 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.
