Track Training in Montclair, NJ: Sprint Speed, Power and Strong Hamstrings
Strength and speed training away from the track can help athletes in almost every event. At Char Sports Performance, we train youth to college track athletes to run faster, jump higher and stay healthy alongside their track work.
Inquire about Track training today
What we train
- Sprint mechanics: posture, arm action and foot placement.
- Strength and power: lifting, jumps and explosive work to put more force into the ground.
- Hamstring and lower-leg resilience: hamstring and calf strength work.
- Mobility: hips and ankles, for good positions at speed and over hurdles.
- By event: single-leg strength and fast takeoffs for jumpers, rotational power for throwers, and speed reserve and strength for middle-distance runners.
Why it helps
- Stronger athletes apply more force to the ground, and better mechanics make them faster and more efficient.
- Hamstring and calf strength, gradual increases in sprint volume and a good warm-up are widely used to reduce strain risk.
- In season, strength work supports racing without adding fatigue; the off-season builds strength and power.
How it works
Every high school and college athlete starts with an evaluation of their individual strengths and weaknesses. Group sessions run 80 minutes: 40 minutes of strength work and 40 minutes of speed and conditioning on our 6,000 sq ft indoor turf at 180 Bloomfield Ave, Floor 3, in Montclair. We recommend two to four sessions a week, depending on whether an athlete is in or out of season. Younger track players build the base in our Youth and Junior High programs, and older players train in High School + College. Want one-on-one coaching or a session for a whole team? See Personal & Team Training.
Parent FAQs
When should young track athletes start lifting?
Movement and core work start early. Our Junior High program introduces resistance training in a safe, controlled environment.
Can a sprinter really get faster in the gym?
Yes, alongside the track work. Strength and power help athletes apply more force, and sprint mechanics can be coached.
Should distance runners lift?
Yes. See our cross country post for how strength training supports runners.
Tell us about your athlete, their position and their goals, and we'll build a plan.
