The next set of exercises are broken down into two phases. The first phase focuses on increasing your explosiveness and power. Usain Bolt performs these exercises once a week. The second phase helps you to work on your hip flexors, a vital part of running at a high level like this track and field giant.
Phase A: Power and Explosion
Bunny Hops
Feet should be shoulder width apart. Squat down and bring both arms backward. Spring your arms forward and jump as far ahead as possible. Safely land and repeat the jump for 5 sets of 20 reps.
Box Jumps
Sit in a squatting position with your hands on your hips. Jump onto a 60cm high box , landing on both feet in an upright position. Jump back down into a squatting position and spring back up quicly. Do 4 sets of 8 reps.
Bounding
Jump forward and land on the ball of your right foot. Upon landing, immediately jump forward onto your left foot. Be sure to use your arms to propel your body through the air. Do 3 sets of 10 reps.
Phase B: Hip Flexion
Cable Knee Drives
For this exercise you’re going to need a low cable pulley and ankle cuff attachment.
With ankle cuff attached, stand at enough distance to where there is a tautness to the cable and drive your knee up explosively to your chest. As you lower your knee keep the movement controlled by slowly bringing it down to the ground.
Complete 3 sets of 10 reps.
Hanging Leg Raise
For this exercise you’ll need a pull-up bar.
Hang from the pull-up bar using an overhand grip. Bend your knees and raise your hips until your thighs meet your chest. Hold the position and slowly lower your legs. Repeat this for 3 sets of 10 reps.