In track and field, hundredths of a second and fractions of an inch separate first from fourth. Sprinters, jumpers and throwers all share one key ingredient: the ability to put massive force into the ground in a fraction of a second.

That quality can be trained. These five drills from our Track & Field Performance series build strength, elasticity and top-end speed.

Track-style warm-up

Jog one lap, then do the classic drill series: A-skips, B-skips, high knees, carioca and straight-leg bounds, 20 meters each. Add 4 progressive strides building to 90% speed. Coaches have used this sequence for decades because it switches on the nervous system for fast work.

How these five work together

Elite sprinters spend less than a tenth of a second on the ground with each step, so the goal is to produce huge force very quickly. Cleans train triple extension, the simultaneous drive through ankles, knees and hips. Bounds and hurdle hops build elastic, reactive strength in the lower legs. Back squats raise your maximal strength, which lifts the ceiling for everything else. Flying 30s give you exposure to true top-end speed, which you can't improve without practicing it. Jumpers and throwers lean on the same foundation, with event-specific work layered on top.

1. Power Clean or Hang Clean

How to do it: Extend hard from the hip and catch the bar at your shoulders. 5 sets of 3.

Why it matters: It trains triple extension, the basis of sprinting, jumping and throwing.

2. Bounding

How to do it: Take exaggerated running strides for 30 meters. 4 sets.

Why it matters: It builds horizontal power and ground contact.

3. Hurdle Hops

How to do it: Do continuous two-foot hops over mini hurdles. 4 sets of 6.

Why it matters: It builds reactive, springy ankles.

4. Back Squat

How to do it: Squat to parallel with control. 4 sets of 5.

Why it matters: Maximal strength raises your speed potential.

5. Flying 30s

How to do it: Build up for 20 meters, then sprint all-out for 30. 5 reps with full rest.

Why it matters: It trains top-end speed.

Adjusting for your level and position

Sprinters and hurdlers should prioritize flying sprints and hurdle hops. Long and triple jumpers need extra bounding and single-leg power. Throwers should add rotational med ball throws and heavier squats. Young athletes can learn cleans with a light bar or swap in jump squats. Distance runners can use the drill warm-up and hops to sharpen form.

Sample Rest fully between speed and power reps, 2-4 minutes. Tired reps teach slow movement. session

One Track & Field session, in order: Power Clean or Hang Clean (5 sets of 3); Bounding (4 sets); Hurdle Hops (4 sets of 6); Back Squat (4 sets of 5); Flying 30s (5 reps with full rest).

Progressing safely

Rest fully between speed and power reps, 2-4 minutes. Tired reps teach slow movement.

The mistake to avoid

The error we see most often is doing endless volume at slow speeds.

Your weekly schedule

Plan 3 strength days and speed work around your event.

Track & Field recovery and fuel

Speed and power work is demanding on the nervous system, so quality beats quantity. Take full rest between reps, get plenty of sleep and leave 48 hours between max-velocity sessions. Eat enough to support heavy lifts and sprints, since underfueling slows progress. Foam rolling and light tempo runs help on recovery days.

Quick answers

Do throwers need the same exercises? The cleans, squats and jumps carry over. Throwers add more rotational medicine ball work.

How often should I sprint at top speed? Two quality sessions a week is plenty for most athletes.

Can I do cleans without a coach? Start with hang pulls and jump shrugs, which teach the same hip drive with less technique. Film yourself, and get coaching before adding heavy loads.

Your personal best is waiting

For a full season plan covering general preparation, competition phases and peaking, see our Track & Field training programs at $9.99, $19.99 and $49.99, as instant PDFs. Combine with running or another sport and save 15% on two ebooks or 20% on three or more. Not sure which level? Try the program quiz.

Consult a physician before beginning a new exercise program.