PHASE I: EXPLOSIVE STARTS

An explosive start key to a great 40 yard dash time. An athlete must develop and recruit all the necessary fast twitch muscles fibers to get out the blocks. Listed below are some of the techniques and exercises that worked for me at Fresno State.

Explosion: Plyometrics

1. Single Leg Hops - 4 x 50 yards
2. Double Leg Hops - 4 x 50 yards
3. Bounding - 4 x 50 yards

Power: Olympic Movements

1. Power Cleans - 4 x 8 reps
2. Clean and Jerk - 4 x 8 reps
3. High Pulls - 4 x 8 reps
4. Dumbell Push Press - 4 x 8 reps

Strength: Lower Body Lifts

1. Squats - 4 x 10-12 reps
2. Leg Press - 4 x 10-12 reps
3. Leg Curls - 4 x 10-12 reps
4. Toe Raises - 4 x 25-50 reps

Flexibility: Stretching

Athletes need to stretch before and after exercise. The muscles are like rubber bands; the greater the flexibility, the greater the range of motion which in turn generates greater stride distance per step.

by Cameron C. Turner

Copyright © 2009 Cameron C. Turner