5 Core Exercises to Take Your Jumping and Sprinting to the Next Level

If you want to improve your jumps and become a faster, more injury-proof athlete, this core workout is a must-do. Coach Ryan Baily breaks down his top five core strength exercises that his track and field athletes do every day.
If you are neglecting to train your core, your athletic performance is suffering. Core strength and stability are often overlooked in training for the long jump, high jump, triple jump, and sprinting events in track and field.
To sprint fast, you have to master the hard post. This is impossible without a strong core.
To jump high or far, you have to engage your hips. You can’t do this without solid core stability.
Want more of the most effective training and drills for the high jump and long jump? Check out our Smarter Jumps Training online video course. You’ll get a detailed 12-week training plan and learn the all of the drills that are proven to dramatically increase performance in the jumps events.
👉 outperformsports.com/product/...
00:00 Intro
00:25 Mountain Climbers
00:47 Advanced Mountain Climbers
01:08 Dead Bug
01:52 Split Lunge Jump
02:52 Side Plank Crunch
03:21 Training Frequency & Key Info

[@runner1]

thx

[@chaouidz]

Thank you

[@OutperformOfficial]

You're welcome

[@venessasmith7342]

Awesome!!!

[@OutperformOfficial]

Thanks!!

[@davidcurd879]

Agreed

[@TheGetRight]

That guy is a beast

[@nhd_cir7500]

I’m gonna do this everyday for u guys, along with fasting. Day 1: Literally 2 meets into the track season and i still feel out of shape after this, my core used to be way stronger than this, I have no clue what happened. See y’all tomorrow

[@OutperformOfficial]

Not sure if fasting is a good idea during the season but doing the core work certainly is!

[@nhd_cir7500]

@@OutperformOfficial yeah, that’s why I don’t plan on doing it long just trying to see where my discipline is at for like 2-3 days

[@nhd_cir7500]

My fault people had to do 4 events ☠️

[@elijahebbert6884]

@@nhd_cir7500 you don't need to fast to see where your discipline is at. That's a bad idea and very unsafe during the season.

[@walton0_0]

@@OutperformOfficial😮😮😮😮😮😮😮😊😮 rq😮😮😮😮😮😮😮😮😮😮😅😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮😮eeeeeeeeeeeeeeeeeeiew Z z

[@tecklukwong9716]

Hi, your set is very useful. It is very comprehensive warm up for running. I m using it now. One Request... I need one more stretch which is the inside hamstring. Not abductor, not going.please show how, thank you

[@OutperformOfficial]

Thanks for the suggestion, check out this guide we posted on track and field warm ups, should help kzbin.infoUgkxuu7uwwBXNy45vSrYsOUK3BOR7GU1BoG_

[@sandeepkapro5307]

Good 👍👍😊👍

[@OutperformOfficial]

Thank you! Cheers!

[@rsg833]

🔥🔥🔥

[@nabeelmp327]

Supperr 👍🏻👍🏻

[@OutperformOfficial]

Thank you 👍

[@fj3571]

What sets and reps would you recommend for these exercises?

[@OutperformOfficial]

Depends on the athlete, where they are in their training cycle etc. Typically anywhere from 1 -4 sets and 6-10 reps of each.

[@nabeelmp327]

Sir please make a video.. Marathon runners full core workout 🙏🙏🙏

[@OutperformOfficial]

Great suggestion!

[@asfjibreel]

how many reps would you reccomend for a new-intermediate person

[@OutperformOfficial]

Start with 1 set of 8-10 for each and work your way up from there.

[@jimwilkins508]

Do you have any track camps for high school athletes?

[@OutperformOfficial]

Yes, coach Baily has one coming up December 3rd - 4th. You can find more info at the CSU ram track camps website.

[@tilakannu6841]

How to increase brod and vertical jump sir

[@OutperformOfficial]

First develop a solid foundation. Core strength is a must. So the exercises in this video, plyometrics etc. Proper strength training and then a big focus on technique, sprinting mechanics for broad jump etc.

[@tilakannu6841]

Sir please make video

[@sardar5642]

Can you make a video on 5k marathon runner program please it will be most helpful for every runner I think. 🙋🏿‍♂️

[@OutperformOfficial]

great suggestion. We have a few videos posted on distance running, you can find them in this playlist kzbin.info/aero/PLEGZYR6mCoYUwFs7OUVABO0kqqSnxuj-m

[@kevan2ej182h]

this hepls for track runners?

[@OutperformOfficial]

Absolutely!

[@soda_nok9093]

would it also be fine if you do it every other day

[@OutperformOfficial]

Yes

[@beatricedutta4474]

Wish I found this yesterday💀

[@pearlervin]

Sameeee, I did my first long jump with no training at my first track meet yesterday🥲

[@nhd_cir7500]

@@pearlervinSame except a week ago I jumped 17-1.5 but on Friday i had 5 practice jumps with my coach and yesterday i jumped 18-4 shows how much of a difference even a little bit of practice makes

[@pearlervin]

@@nhd_cir7500 that’s great! Same here, my second meet I did much better. When did your season start though?

[@fj3571]

Is there a progression for the advanced mountain climbers because they are very hard?

[@OutperformOfficial]

Indeed they are! Start with normal mountain climbers, then move to just having the leg off the ground once you are comfortable slowing add reps of the full advanced version.

[@Beautiful_Sound_1995]

Sets and reps?

[@OutperformOfficial]

Depends on athlete, where they are in season etc. Good starting point is 2-3 sets w 8-10 reps.

[@MeenakshiNagar-od1yn]

At mex speed when I tried to push I was leaning back I think core is the problem for me

[@OutperformOfficial]

Absolutely, core and hip flexor strength will really help.

[@sumonkoley7807]

Practice me sir

[@nomaomahamanedjibrilla7118]

French