Strength training may seem like an obvious support for certain activities, like wrestling or football. Do not overlook the value it has for sports like track and field. When done properly, strength training benefits athletes in any sport.
Learn more about strength training for track athletes, including how to incorporate it into your practice schedule and what kinds of exercises to try.
How to Include Strength Training in Track Schedules
Strength training should be a complement to your practice schedule. It builds a foundation for track and field skills, allowing athletes to properly support their bodies and perform their best. When strength training, be sure to encourage:
- Proper form: Strength training can do more harm than good if athletes are lifting weights without proper form. Protect them from injury by perfecting form before moving on to higher weights or harder exercises.
- Warm-up and cool-down: You know how important it is to warm up before a run and cool down after a meet. The same principle applies to strength training. Start slow and give muscles a chance to ease into (and out of) activity.
- Rest and recovery: Without proper rest and recovery, strength training can quickly burn out a still-growing athlete. Always give proper downtime for recovery after a strength training session.
- Individualization: Every body is different, so every strength training routine should be different. Create exercises and schedules that reflect your athlete’s needs based on the events they compete in and the skills they want to develop.
Medical experts advise using some gentle caution when strength training with kids. While it has great benefits, it should not be overemphasized. Kids should be building a foundation for a healthy body, not focusing on bodybuilding or powerlifting.
Building up too much muscle mass can actually be a detriment to a young athlete’s health if their tendons, cartilage, and growth plates cannot support the extra muscle weight.
Strength Training Exercises for Different Muscle Groups
Strength training is typically split into different workouts for different muscle groups. Split workout schedules are especially effective for track athletes who need to focus training time on other elements of their sport.
Exact schedules and training exercises will depend on what your athletes want to achieve and which events they compete in, but they typically break down into three categories: lower body, core, and upper body. Learn more about each category below.
Lower Body Strength
Lower body strength serves as the primary source of power and speed for runners on a track team. A strong lower body stabilizes knee and hip joints, which reduces the risk of overuse injuries, and enables athletes to handle the high impact of distance runs.
Work muscles: quads, calves, glutes, and hamstrings
Try exercises like: squats, deadlifts, lunges, hamstring curls
Core Stability and Explosive Strength
The core is an athlete’s center of power, stabilizing the body and providing a center of balance for all activity. It guards against fatigue by enabling optimal form for just about any movement.
It’s also the basis for explosive strength: an athlete’s ability to follow through with quick, powerful movements. Jumping, throwing, and sprinting all rely on explosive strength.
Work muscles: abdominals, lower back, hips
Try exercises like: planks, Russian twists, kettlebell swings, medicine ball throws
Upper Body Strength
Upper body strength gives runners the necessary strength for proper posture and efficient speed. A powerful arm drive works in conjunction with the leg drive to maintain balance and forward momentum. For other track and field events, arm strength gives jumpers and throwers greater power.
Work muscles: chest, back, shoulders, arms
Try exercises like: bench press, push-ups, pull-ups, rows
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The information provided on this blog is for general informational purposes only. While we strive to keep the content accurate and up-to-date, we make no representations or warranties regarding the accuracy, completeness, or reliability of the information. Please contact a professional for personalized advice.
