King of Core

I think core strengthening exercises and hip flexor exercises are underrated in the sport of track and field. We emphasize core exercises everyday regardless of whether you are a sprinter, distance runner, or thrower. Core exercises are vital to proper running posture. Even when athletes are injured and can't run, core exercises can still usually be done.

During the winter and spring we focus on a ton of core before each of our workouts. We have a standard core which I refer to as core "A", or "regular core".

Core A: 30x regular crunches, 30x suitcase crunches, 30 bicycle crunches, 10 double leg V-ups, 20 partner leg throws, 20 arch ups, and 50 push-ups.

It's good to have standard core exercises so the athletes can learn the proper techniques. Having said that it's good to have a few standard core routines so that the athletes have some variety.

Medicine Balls are fantastic for core exercises. We also have a standard medicine ball core routine.

Med Ball Core: (With a partner) 20x half twists, 20x full twists, 20x over/unders
20x sit up throws, 3x10 Russian twists, 10x left arm med ball push-ups, 10x right arm med ball push-ups, 10x switching med ball push-ups, 10x both arms on med ball push-ups.

Along with core I think another vital muscle group that is often overlooked in sprinting is the hip flexor. I would suggest that all sprinters whether they hurdle or not do hurdle drills to develop hip flexor strength. Hurdle drills should be done at least once a week.

A strong core, and strong hip flexors can only lead to better sprinting. But also keep in mind speed and running fast consistently is still the key to developing sprinters. Within any given speed training program, there should be routine variation for core and hip flexor exercises. This allows for different muscles to be worked leading to fuller range of motion. An unofficial title that we have on our track team is "King Core" and that of course goes to the most diligent and capable core athlete. We also have races when we do hip flexor drills. This creates a competitive environment (which I always try to promote), but it also makes the athletes more focused on what they do.

In the art of core and hip flexor strength training, the most diligent athlete wins.