{"id":90582,"date":"2025-08-23T18:32:11","date_gmt":"2025-08-23T18:32:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/90582\/"},"modified":"2025-08-23T18:32:11","modified_gmt":"2025-08-23T18:32:11","slug":"boost-your-speed-with-the-3-strength-exercises-this-team-gb-sprinter-swears-by","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/90582\/","title":{"rendered":"Boost Your Speed With the 3 Strength Exercises This Team GB Sprinter Swears By"},"content":{"rendered":"

Speed isn\u2019t just for sprinters. Whether you\u2019re chasing a faster 5k, breaking through on the pitch, or just looking to move with more power, sprinting<\/a> is one of the most underrated tools in your training arsenal. Genetics play a role in how fast you are \u2013 but the right strength exercises<\/a> can take your speed<\/a> to the next level. <\/p>\n

That\u2019s where Team GB sprinter Harry Aikines-Aryeetey comes in. The 36-year-old has clocked a blistering 100m personal best of 10.08 and picked up a 4x100m World Championships bronze \u2013 and now, in partnership with Mirafit, he\u2019s sharing the three key exercises that helped him build elite-level speed and explosive power.<\/p>\n

What to read next <\/p>\n

‘These are three incredibly effective exercises that I include in my routines to enhance acceleration and sprint speed,’ Aikines-Aryeetey says. ‘Don\u2019t expect changes overnight, but with consistency<\/a> and resilience, my advice and recommended routines can take your sprinting abilities to the next level.’<\/p>\n

The Exercises3. Sled Push<\/a> x 3 sets of 15-20m
Why These Exercises Will Help You Sprint FasterTrap Bar Deadlift<\/p>\n

‘The trap bar<\/a> deadlift is a variation of the popular deadlift exercise in which an individual stands inside a hexagonal weight bar,’ says Aikines-Aryeetey. ‘Due to the positioning of the bar, this routine is much more focused on quad strength<\/a> and explosive movement, making it a great go-to exercise for speed-focused athletes. <\/p>\n

‘Around 3-5 reps of this exercise is enough to reap the benefits. However, rather than reps, it\u2019s important to prioritise the correct form, maintaining a straight posture<\/a> and engaging the core and quadriceps throughout.’<\/p>\n

Alternating Single-leg Hops<\/p>\n

‘For people concerned about landing the correct running form, alternating single-leg hops can be very useful. This is because this exercise mimics the expected form of sprinting, but alternates legs to improve coordination, balance and mobility<\/a>,’ says Aikines-Aryeetey.<\/p>\n

‘While completing this exercise, people should focus on where their feet land and how their body is positioned throughout the routine. For the best results, land on the ball of the foot, maintain straight posture and aim to mirror this form when sprinting. It\u2019s an exercise that helped me out massively at the beginning of my sprinting journey.’<\/p>\n

Sled Pushes<\/p>\n

‘Sled pushes are a popular routine for strength and conditioning, but they can also prove handy for runners aiming to improve their explosiveness,’ says Aikines-Aryeetey. ‘Think about it: this routine actively trains the body to drive forward, something that directly translates to sprinting. It\u2019s perfect for improving strength in quads, glutes and calves, which we utilise throughout a sprint.<\/p>\n

‘Overall, by incorporating these exercises into fitness routines, people can enhance their sprint speed, boost acceleration and smash their personal sprint records.’<\/p>\n

How to Do the MovementsTrap Bar Deadlift\"weightlifting<\/p>\n

MiraFit<\/p>\n

Position yourself inside the trap bar, with your shins aligned with (or just in front of) the centre of the bar. Push your butt back as far as possible, bend your knees, and reach down to grip the handles. Grip as tightly as possible. Keep your head in a neutral position, keeping your gazed fixed at something in front of you. Squeeze your shoulder blades to create tension, and turn the pits of your elbows forward, facing out.<\/p>\n

Make sure your hips are lower than your shoulders, then prepare to initiate the lift. Push your feet through the floor to stand straight up, squeezing your glutes at the top. To finish the rep, push your butt back as far as you can, then bend your knees to set the weight down.<\/p>\n

Alternating Single-leg Hops\"person<\/p>\n

MiraFit<\/p>\n

Stand on one leg. Using only a small bend at the hip and knee, jump up and down in place as quickly as you can, changing feet as you do so. Make sure you’re taking off and landing from the ball of your foot. Your heel stays off the ground the entire time.<\/p>\n

Sled Pushes\"sled<\/p>\n

Grab the handles of a sled and lean in. Get low, your torso almost parallel to the ground. Drive the sled by marching forward, as the weight creeps up, take smaller steps to generate more power. Try not to lose momentum once you start a length. Begin with around 2 x 20kg plates on the sled and add additional weight each round.<\/p>\n

Related Stories\"Headshot<\/p>\n

Ryan is a Senior Writer at Men\u2019s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.<\/p>\n

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.<\/p>\n

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running \u2013 he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark\u2026<\/p>\n

You can follow Ryan on Instagram @ryan.dabbs<\/a> or on X @ryandabbs_<\/a>\u00a0<\/p>\n