BMF Blog

Learn to sprint like Usain Bolt

Written by Bonnie Hatcher | 30-Jul-2012 00:00:00

What makes Usain stand out from other sprinters is the fact that at 6'5 he has a much longer stride length but the same turn over rate as many of his other smaller competitors.

Now for those of us like me, who are slightly vertically challenged there's not a lot we can do to grow longer legs, but what we can do is undertake outdoor training to strengthen the muscles used in sprinting.

Sprinting requires a strong posterior chain (Hamstrings, Gluts and lower back), good dorsiflexion of the ankles and powerful arms and abdominals to stabilize the body.

Complete fitness programs that include 5 rounds of 20 reps of each of these 3 exercises and you'll be on the way to becoming a champion sprinter:

[B]Squat jumps[/B] - to strengthen the posterior chain and develop a powerful 'triple extension' (extension of hip, knee and ankle joint) to generate explosive power.

[B]Clap Press ups[/B] - to create a strong core and powerful arms.

[B]Lunge Jumps[/B] - to strengthen the core muscles, posterior chain and develop explosive power in the legs.

Sprint through the exercise classes (excuse the pun!) as fast as you can with 30 seconds rest between each round.

Remember when sprinting, to 'sit high' and have the shoulders back, head up and relaxed and stay on the balls of your feet. Do not allow your heels to touch at any stage as this will sap momentum.