06/05/2019
During sprinting, the hamstrings, adductor magnus, and gluteus maximus (hip extensors) produce the majority of their force at high-velocity while the foot is in contact with the ground.......
When we train using high-velocity exercises, like trap/hex bar jumps in this video and Olypmic lift variations we improve our ability to produce force at high velocities to a much greater extent than against very heavy loads, which require low velocities. Using heavy loads to improve maximum strength does transfer, but not as well as you might hope, to high-velocity force production. Even though it produces increases in neural drive in the muscle, it does not increase the speed of motor unit firing in the initial phase of a contraction.......
Therefore we hip extension should be trained for sprinting using high-velocity exercises like jump squats, trap/hex bar jumps, and Olympic lifts. I like the trap/hex bar jumps as they are quicker to teach and address athletes with mobility limitations. Yes Olympic lifts do have their own unique benefits such as force absorption and coordination.
