C OA C HE S C O R N E R
BEST TRACK & FIELD EXERCISES YOU’RE NOT DOING
- PHILLIP MICHAEL VAUGHN & STEVEN KEITH SCRUGGS
Pull to Knee
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When you’re training for track & field events, its
difficult to know which muscles to target. Sure, you
should train your legs, but what if you want to get
more specific.
Here are some exercises that develop the triple
extension-movement at the ankle, knees and hips.
The triple extension occurs frequently in track & field
- for instance, when throwing, jumping and sprinting.
Mid-Thigh Pull
✦ Start from the peak power position in the rack
✦ Hold the bar slightly above the pocket, or at the
location of where your hips bend, with your arms
straight.
✦ Slightly flex your knees and keep your torso
upright.
✦ Forcefully explode upward
✦ Extend your knees, hips and ankles as you fully
reach an upright position, then shrug the bar in a
fashion similar to the Clean.
✦ Return the bar to the rack, reset and repeat the
movement for the desired number of reps.
This exercise strengthens the hamstrings, quads and
glutes, while targeting other postural support
muscles and teaching you to move at maximal
speeds.
This exercise is performed with the barbell starting on
the floor, in the same position you use during the Power
Clean or Clean.
✦ Keep the bar close to your body with the proper
lifting posture in your back muscles.
✦ Maintain the same angle at the hip as in the previous
exercise
✦ Extend your knees and raise the bar off the floor,
keeping it close to your shins throughout the
movement.
✦ Stop the movement once you’ve reached optimal
bar height (equal to or slightly above your knees).
✦ Return the bar to the floor and repeat for the desired
number of reps.
Glute/Ham Developers
This movement can be completed on either a glute/ham
machine or manually with a partner holding your feet.
✦ Begin with your knees completely fixed and your
torso upright.
✦ Lower your body while contracting your hamstrings.
✦ Once you reach the bottom of the movement, pull
your body back upright, using your hamstrings and
glutes.
✦ Keep your torso in a straight line.
This movement primarily targets the glutes and
hamstrings, while also engaging the muscles of the hip
extensors