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 Athletic Republic in Pittsburgh want to help you achieve your utmost as an athlete. Whether you’re already quick off the mark and want to shave off an extra few milliseconds from your sprint times, or you’re just starting out and building a running foundation, these exercises will help improve your acceleration and overall sprinting speed.

Tackle Hills

Running uphill is great for improving your acceleration, and running downhill is a good way to work on your coordination and form which will help you adapt to running at higher speeds and iron out any quirks in your gait. Pick a hill and run up and down; simple.

Focus on Your Hamstrings

Your hamstrings are the main power source for your sprints. Incorporate some hamstring-hammering exercises in your gym workouts. Deadlifts are a great way to activate your hamstrings, but be careful to practice proper form when training with heavy weights.

Go Heavy

If you’re currently doing sets of 8 - 12 on the machines, switch it up by adding weight and cutting reps. Rather than doing 3 sets of 12 reps of a lighter weight, try doing 12 sets of 3 reps on the heaviest weight you can manage. This will focus on building the explosive power that you need to sprint quickly.


Plyometric exercises are another great way to build explosive power. Try including jump squats, alternating lunges, box jumps and burpees in your workouts.

Remember to prepare properly for your workouts to make sure you get the most out of them. In order to give yourself every opportunity to excel, think about enlisting the help of Athletic Republic; we offer tailored coaching for any athlete, so call 724-933-4317 to arrange speed and sports training in Pittsburgh today.