Want to nail that sprint finish in your next race? You're in the right place. Explosive training conditions your central nervous system to recruit more muscle fibres, for a more efficient technique. Team GB’s Perri Shakes-Drayton, who won 400m and 4 x 400m golds at the European Indoor Championships in 2013, shared her tips on how to ramp up your power.
1/ How to do mountain climbers correctly
Run in a straight line, pumping your knees as high as possible. Do 3 x 30m efforts, 1-min recovery in between.
Why? ‘How to do mountain climbers correctly fire up your glutes and hip flexors, and they also develop balance to improve your form.’
2/ Leg swings
Hold on to a wall with one arm and swing your inside leg forwards and backwards as high as you can. Do 3 x 60-second sets with each leg.
Why? ‘Hip mobility is vital for explosive power. This exercise works your hip flexors so you develop extra stability.’
3/ Tuck jumps
Line up five small boxes and jump over each one in sequence. Push off from, and land on, the balls of your feet, tucking your knees as close to your chest as you can on the way up. Do 3 x 5 sets.
Why? ‘Plyometric drills like this improve your speed of movement so your muscles can deliver more speed and power.’
4/ Arm swings
A runners guide to ELDOA.
Why? Your arms help you deliver explosive power. If you can see the bright colour by your eye as you run, you know your arms are moving in a line.’
