When we talk about sprint performance, the hip extensors get all the attention. But what’s missing from most conversations is the trunk’s role in managing the forces that sprinting produces.
While this post shows how we train this in the gym, of course nothing is more
VIDEO
specific than quality speed work with appropriate form relative to the individual!
Ground contacts at max velocity happen in under 0.1 seconds and generate forces several times bodyweight. If your trunk can’t stabilize and efficiently transmit that force, the output from your
Ground contacts at max velocity happen in under 0.1 seconds and generate forces several times bodyweight. If your trunk can’t stabilize and efficiently transmit that force, the output from your
glutes and hamstrings may never fully express themselves
One overlooked point…trunk stability/capacity isn’t just about performance, it’s also about injury risk reduction. A pelvis that tips or rotates too much under high loads could change how the hamstrings are stressed
One overlooked point…trunk stability/capacity isn’t just about performance, it’s also about injury risk reduction. A pelvis that tips or rotates too much under high loads could change how the hamstrings are stressed
and that’s a may contribute to why they fail late in a sprint.
Another detail, research has shown sprinters have larger psoas, glute max, and trunk musculature compared to non-sprinters. These are adaptations to years of training that build stability alongside power.
Another detail, research has shown sprinters have larger psoas, glute max, and trunk musculature compared to non-sprinters. These are adaptations to years of training that build stability alongside power.
If you want the full blueprint for developing speed, that’s exactly what I built into Speed Kills. It’s 80+ pages on sprint science and application, covering acceleration, max velocity, plyometrics, strength, and fitness. Plus, an 8-week program that shows you exactly how to
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