Track and field is a diverse sport that includes sprints, distance runs, jumps, and throws. While each discipline has specific demands, all track athletes benefit from training that enhances power, speed, endurance, coordination, and injury resistance. The best exercises for track athletes depend on their event, but many foundational movements support overall performance across all categories. Below are top exercises that help athletes run faster, jump higher, and stay strong through competition and training.
1. Lower Body Strength and Power
Strong, explosive legs are essential for sprinting, jumping, and pushing off during each stride.
Back Squats
Squats build strength in the glutes, quads, hamstrings, and calves. They are fundamental for improving force production and stride power in sprinters, jumpers, and throwers.
Deadlifts
Deadlifts train the posterior chain—glutes, hamstrings, and lower back. This improves power, running mechanics, and injury prevention.
Step-Ups
Using a box or bench, step-ups develop single-leg strength, knee drive, and hip stability. Great for sprinters and middle-distance runners.
Walking Lunges
Improve balance, coordination, and unilateral leg strength. Especially helpful for developing a balanced and powerful stride.
2. Plyometrics and Explosiveness
Plyometric training develops the fast-twitch muscle fibers needed for explosive starts, sprint acceleration, and jumping events.
Box Jumps
These increase vertical power and reactive strength. Use different heights to challenge explosiveness.
Bounding
Simulates the long stride and power phase of sprinting or triple jump. Improves stride length and ground contact efficiency.
Depth Jumps
Step off a box, land, and jump immediately. Trains reactive strength and rapid force production—key for sprint starts and jumps.
3. Speed and Sprint Mechanics
Whether you’re a sprinter or a distance runner, developing efficient sprint mechanics is crucial for finishing strong and avoiding fatigue.
Sled Pushes or Resisted Sprints
Train acceleration and drive phase power. Resisted sprints help with explosiveness and technique off the blocks.
A-Skips and B-Skips
Drills that improve sprint form, coordination, and rhythm. A staple in every track athlete’s warm-up and technical routine.
High Knees
Enhance stride frequency and hip mobility while reinforcing upright posture during sprinting.
4. Core Strength and Stability
A strong core stabilizes the body, maintains posture, and helps transfer power from the legs through the torso.
Planks (Front and Side)
Build endurance and strength in the entire core. Side planks help with lateral stability for running and jumping.
Russian Twists
Great for rotational strength, especially important for throwers and mid-distance runners who need strong obliques.
Hanging Leg Raises
Target the lower abs and hip flexors. Useful for sprinters needing strong hip drive and jumpers who rely on explosive leg lifts.
5. Mobility and Injury Prevention
Maintaining joint mobility and muscular balance is key for injury prevention and longevity.
Dynamic Stretching (Leg Swings, Arm Circles)
Prepares the body for explosive movements. Improves range of motion without reducing muscle activation.
Foam Rolling and Hip Mobility Drills
Help reduce tightness in the hip flexors, IT bands, and calves—areas prone to overuse in runners and jumpers.
Final Thoughts
Track athletes benefit from a well-rounded strength and conditioning program that builds power, speed, and durability. Whether you’re a sprinter, jumper, or distance runner, incorporating these top exercises into your routine will improve performance and reduce the risk of injury. Consistency, recovery, and proper form are the keys to translating gym work into results on the track.