Here's a perfect combo can try: Single-Leg Deadlift with a Knee Drive. Performing these two maximize the force you exert when sprinting and accelerating. The combo helps improves balance and increases strength and power.
Here's how to do it:
- For beginners, you can do this without weight. For more advanced levels, grab a set of dumbbells or any weights you have.
- Hold the weight in each hand and stand tall.
- Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Keep your left foot dorsiflexed.
- Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
- Return to your standing position without placing your left foot on the ground.
- Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint.
- Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
- Complete three sets of 10 reps on each leg.