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Exercise: Body Squat to Sprint

The Back Squat to Sprint Speed Development exercise is an easy exercise for all athletes and coaches to integrate into their field based training programs.

The advantage of this exercise is that the quick body squat movements before the sprint pre-loads and creates a post-activation potentiated (PAP) response in the leg musculature leading to greater force and power production at the initiation of the Sprint. For the athlete looking to increase their linear Speed, it is the initial force and power production that develops increased acceleration profiles at the beginning of a sprint.

It is recommended, for the sake of training max. Speed, that the athlete perform between 3 and 6 repetitions of the Squat movement before beginning the Sprint.

Due to the bi-lateral, parallel foot position of the Body Squat movement, the athlete trains bi-lateral 1st step power when completing this exercise.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Adductor Musculature and Abdomen.
Technique Ques: After determining the Sprint distance length (10m, 20m etc.) the athlete stands on the starting line. Upon hearing the trainers starting signal, the athlete completes the desired number of Body Squat movements as quickly as possible (with correct form), before sprinting out from the flexed hip and flexed knee position of the last Squat rep.

Options for Progression: An athlete can modify this exercise by shortening rest durations between sets, increasing the number of Sprints completed, by increasing their body weight with a weight vest or by holding Dumbbells (dropping them at the initiation of the Sprint), or increasing the number of sets completed.
An athlete can also perform the exercise in a split squat or lunge position. The athlete completes quick static lunges, or Overhead Squatsplit squat jumps | scissor jumps before intitiating the Sprint.

Progressions should only be made once correct technique is achieved.

Progressions / Exercise Variations:
Get-Up & Go's


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