A strong core is essential for sprinters, and honestly, for any athlete of any sport. A strong core helps transfer power, aids in balance and provides stability.
For sprinters, the transfer of power – power generated by the arms aiding the legs – and core stability – keeping the torso stable and still while sprinting at maximum velocity are the most important aspects.
In this article, I’m going to give you my 10 favorite core exercises for sprinters to help maximize their performance on the track.
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If you’ve ever watched a sprinter running down the track, you’re likely to pay attention to the violent arm action or the crazy fast leg turnover. But, if you pay attention to their torso while they’re sprinting something else will become apparent to you as well – stillness.
The stark contrast of the stillness of a sprinter’s torso amidst the violence of the arms and the legs around it is a thing of beauty. The torso doesn’t bend, twist or wobble. This is due to an immense amount of core strength and core stability.
You’re not going to find a bunch of high-rep isolation exercises like crunches here, because they are simply not going to be the best at getting the desired improvement in sprint speed that a sprinter should be looking for.
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Instead, I’m going to share with you core exercises that focus on core stability through multiple planes and a few of my favorite power movements for the core.
First, it teaches and reinforces what it means to brace your core. Knowing how to properly, and effectively, brace your core is the foundation of being able to stabilize your core while sprinting.
Second, holding a plank can sometimes be as mentally challenging as it is physically challenging. I think anytime you can introduce situations (safely!) that get athletes out of their comfort zone and force them to strain is beneficial.
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Finally, planks are extremely versatile. You can add weight or time to make them more challenging. You can switch to a side plank to incorporate more obliques and they also work great as a competition to finish a workout.
The biggest mistake that I see with Front Planks is athletes holding the position, but not properly keeping the core engaged and just allowing the torso to slouch. So, while they are technically up on their elbows and toes, all they’re really doing is straining the low back.
The other mistake I see is the exact opposite and that is athletes shooting their butts into the air, resembling more of a Down Dog position.
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The difference between the two is the second, having your butt too high, is easier to notice and corrected more often. However, letting the body slouch during a plank is often allowed to pass as ‘good form’ when it is not.
When it comes to core training, core flexion drills like sit-ups and crunches can often far outnumber core extension movements. However, the glutes and low back are just as important for sprinters as the abdominals.
Keep the eyes focused down with the head neutral throughout the movement. Do not try to look up as this will cause the back to overarch.
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Dead Bug is a great core exercise for teaching sprinters how to brace and coordinate movement while maintaining stability. Maintaining core stability through movement will be a central theme for all the core training exercises on this list.
The back will naturally want to arch as you go through this movement. Try not to let it. Keep your hips rolled up and your low back flat against the ground.
Don’t rush through this exercise. Stay nice and slow and under control. Pause each rep at full extension before returning to the starting position.
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Sprinting isn’t a rotational sport, but that doesn’t mean your core training should avoid all rotational exercises. Working through multiple planes and angles is the best way to develop a strong, well-rounded core.
The biggest mistake I see with my athletes when doing Seated Med Ball Twists is moving the ball back and forth primarily with their arms instead of rotating through the core. The focus should be on the rotation. The ball touching the ground is simply an added bonus to the movement.
Speaking of the ball touching the ground – there is no need to bang the ball off the ground as hard as possible each rep. Stay in control of the movement and the med ball and lightly tap it on the ground.
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Situp and Throws are one of the best core exercises one can do to learn how to quickly generate as much force as possible with the core.
This movement takes an exercise that most of us are familiar with (Situps) and turns it into an incredibly dynamic exercise that not only will improve strength but power as well.
*The distance away from your partner should be far enough that the ball will hit the ground before reaching your partner so they do not have to catch the ball out of the air. If using a wall, the distance away will be dependent upon the amount of bounce the ball gets off the wall. Find a distance so that you do not need to move between reps.
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The biggest mistake I see with athletes trying to learn Situp and Throws involves the timing of the movement. The throw should initiate the situp, not the other way around. If you try to situp first, the movement will turn into more of a situp followed by a chest pass – not the intention of the movement.
I cue my athletes to just concentrate on the throw. If they throw the ball hard enough the situp will happen naturally.
The Single Arm Farmer’s Walk, also known as a Suitcase Carry, is a unique core exercise that emphasizes stabilization in the frontal plane.
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The ability to keep the torso square and not wobble from side to side while sprinting down the track is critical for a sprinter to run as efficiently as possible. I’m not sure any other exercise addresses this better than the Single Arm Farmer’s Walk.
You do not need to grab the heaviest kettlebell you can find. Find a weight that you can walk with and maintain proper form.
Don’t rush through. Single Arm Farmer’s Walk can be done for time or for distance. If going for distance, it should not be a speed walk to cover the ground as fast as possible. Stay under control and focus on form.
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Single Leg Pallof Press is one of my favorite anti-rotation exercises that stresses the core and glutes. I love to utilize the Pallof Press in the warmup on lower body days as a simple, but effective, glute activation movement.
Try to keep the opposite foot off the ground for the duration of the set. Touch the ground only if necessary to regain balance.
Press straight out in front of the sternum. Don’t allow the path of your hands to drift off in one direction or the other.
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Stir the Pot is an extremely challenging core exercise that challenges your ability to stay braced and stabilized as your arms shift around on a stability ball.
I love this exercise for sprinters because being able to brace and maintain core stability while chaos is taking place throughout the rest of the body is exactly what will translate to the track.
Take your time getting properly set up! If you’ve never done this exercise before it can be surprising just how hard it is to balance yourself on a stability ball in this manner let alone shift in circles.
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Make SMALL circles. Trying to go too big with your circles is a good way to end up lying on your back.
Too often when athletes think about doing ‘core work’ they only think of working their abs. However, low back work is just as important, but it’s often either overlooked or just ignored.
Hyperextensions are one of the best movements you can do in a weight room to focus on building a strong low back. Hypers will also work the glutes and hamstrings as well.
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If you don’t have access to a Glute Ham Machine, you can try either Supermans or Back Crunches. Both also work the low back and require no equipment.
Hyperextensions are surprisingly easy to mess up. One of the easiest ways to make a mistake is going down too fast and “whipping” yourself back to the starting position. As with any exercise, the setup, initial breath before eccentric movement, maintaining control, pausing, and breathing out during concentric contraction are important.
It is important for the lifter to maintain a neutral spine, maintaining tension in the abdomen and upper back. Remember to breathe in and hold the breath during eccentric (lowering your body) and breathe out as you perform the concentric movement (bringing your body back up).
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Not only are they very challenging ab movements, but they also provide extra benefits as well. They’re a great way to sneak extra upper body work into your workout like grip strength, shoulder-stability and even back and biceps strength as well.
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