Strength is supporting work.
Sprinting requires an athlete to express force quickly and coordinate it within very short contacts. Resistance and plyometric training can help develop qualities related to force and power. Transfer to sprint performance, however, depends on the athlete, the exercise, the program, and the sprint phase being considered.
KEEP THE TARGET VISIBLE
An exercise can be valuable without looking like sprinting. It can also improve strength without automatically improving sprint performance. The training plan must connect the supporting quality back to the target.
Sprinting remains a specific skill and exposure. Supporting work should fit around it rather than quietly replacing it.
Choose methods with context.
There is no single mandatory exercise for speed. Systematic reviews show that multiple training modes can influence sprint-related outcomes, while some popular methods are not consistently superior to reasonable alternatives.
- Traditional resistance work can build force capacity and general strength.
- Explosive lifts and jumps emphasize rapid force and power, but require suitable skill and progression.
- Unilateral work can address force production and control in single-leg positions.
- Hamstring-focused work may be relevant because hamstring demands rise with sprint speed, but exercise selection should reflect the individual.
Age, maturation, injury history, technical competence, equipment, and the rest of the training week should shape those choices.
Questions before adding more.
What quality is this exercise meant to develop?
Name the purpose precisely enough to decide whether the exercise belongs.
What will it cost?
Consider soreness, fatigue, technical learning, time, and how the work may affect sprint quality.
How will we know whether it helps?
Track the target outcome and relevant context over time. More weight on the bar is not the same outcome as faster sprinting.
Sources and scope.
Crenshaw et al. (2024), Olympic Weightlifting Training for Sprint Performance →González-Badillo et al. review, Velocity-Based Resistance Training outcomes →Morin et al. (2015), Sprint Acceleration Mechanics and hamstrings →Evidence varies by population and method, with women and younger athletes often underrepresented. This is general education, not an individualized exercise prescription.