Today I'm going to talk about the anatomy of sprinting and how specific muscles affect your max speed. By breaking down the anatomy of max speed, you can pinpoint which muscles you need to strengthen.
Specifically, I’m going to talk about:
Glute Max & The Foot Strike
Rectus Femoris & Switch Speed
Soleus & Ground Contact Times
The glute maximus is the largest muscle at the hips and a powerhouse for extending the hips.
During a sprint, the glute max works alongside the hamstrings to slow the leg’s forward swing and extend it powerfully into the ground.
In other words, it’s responsible for getting your foot under your body at the right time.
If you’re an “Over-Strider” (landing too far ahead of your body), the glute max is likely underperforming.
Strengthening this muscle can improve your stride and power output.
Consider training the glute maximus and the hamstrings twice weekly in the off-season, once during the in-season at least.
The rectus femoris, part of the quads, is unique because it connects both the hip and knee.
Its primary roles are:
Extending the knee (straightening the leg).
Flexing the hip (raising the knee).
Switch speed refers to how quickly your legs recover and align during a sprint.
Good switch speed means your legs are close together at ground contact, while poor switch speed leaves them far apart, slowing you down.
The rectus femoris helps with knee recovery right after your foot pushes off the ground.
If you’re a “Slow Cycler” (struggling with switch speed), strengthening the rectus femoris is essential for faster sprints.
Consider using cables to train the hip flexors in the 10-15 rep range with a moderate weight at least 2x per week in the off-season.
In-season keep hip flexor training to once per week far away from competition days to avoid having sore hips when it's time to go.
The gastrocnemius, the visible portion of the calf muscle, plays a vital role in generating propulsion during sprints.
This muscle is highly engaged during the push-off phase of sprinting, working to extend the ankle and push the body forward with maximum force.
Think of it like a spring-loaded mechanism—when the gastrocnemius contracts, it helps transfer energy from your lower leg to the ground, creating explosive forward motion.
If you’re struggling with weak propulsion or feel like you can’t generate enough "pop" during sprints, strengthening the gastrocnemius is critical.
Exercises like standing calf raises, and fast vertical hops can help develop this muscle.