Unleash Your Potential: The Best Exercises to do on a Sprint Track [UPDATED]

If you’ve ever stepped into a gym that boasts training turf or an indoor sprint track, you’ve likely noticed how much it elevates the entire training experience. These versatile surface options have become a staple in modern gym design—and for good reason.

Offering a soft-yet-durable surface, sprint tracks cater to a wide range of exercises and training styles, making them ideal for everyone from seasoned athletes to gym newcomers.

Let’s explore the benefits of indoor sprint tracks and highlight six exciting ways you can use them to level up your fitness game.

The Benefits of Indoor Sprint Tracks

1. Low Impact, High Performance
   The synthetic turf provides a cushioned surface, which reduces the impact on your joints during high-intensity exercises. This makes sprint tracks a safer option for explosive movements like sprints, jumps, and weighted sled pushes.

2. Versatility
   Whether you’re focused on strength, speed, or mobility, a turf track can accommodate it all. From sprinting to functional training circuits, it’s a flexible space for creative workouts.

3. Enhanced Training Environment
   Sprint tracks bring a unique dynamic to gym facilities. They encourage movement across planes rather than being confined to fixed machines or limited spaces. This can make your workouts more engaging and effective.

4. Improved Athletic Performance
   By mimicking conditions used in professional training environments, a sprint track helps you build agility, speed, and coordination—key elements in athletic performance.

5. All-Weather Training
   Unlike outdoor tracks, indoor synthetic turf allows you to train comfortably year-round, unaffected by the unpredictable UK weather.

6. Durability
   Designed to withstand heavy use, synthetic turf is resilient and low-maintenance, meaning it stays functional and safe over time.

Six Exercises and Activities Perfect for Indoor Sprint Tracks

Now that you know the perks of having a sprint track in your gym, here are six ways to make the most of it.

1. Sprints and Speed Work

The most obvious use of a sprint track is for—you guessed it—sprinting! Short-distance sprints help improve explosive power and cardiovascular fitness. Whether you’re racing against the clock or testing your limits with interval training, this is a cornerstone activity for any turf track workout.

Customer Insight:

"we specialise in speed training at our gym but found the make-shift track we had just wasn't delivering the capacity we needed.  Having a proper sprint track for targeted training has upgraded our space in so many ways."

2. Sled Pushes and Pulls

Grab a weighted sled and take it for a ride along the turf. Pushing and pulling a sled across the sprint track is a fantastic way to build lower-body strength, develop explosive power, and boost your metabolic rate. Adjust the weight to suit your fitness level for an effective workout.

3. Battle Ropes Circuits

While battle ropes can be used anywhere, pairing them with the open space of a sprint track allows for dynamic circuits. Try incorporating rope slams with lateral shuffles, sprints, or bear crawls across the turf to enhance both strength and endurance.

4. Agility Drills

Indoor turf sprint tracks are perfect for agility training. Set up cones, ladders, or markers along the turf and perform drills like side shuffles, zig-zag sprints, and carioca steps. These exercises improve your reaction time, coordination, and quickness.

5. Lunges and Loaded Carries

Use the length of the track for walking lunges or farmer’s carries. These exercises target your core, legs, and grip strength while promoting stability. To level up, try overhead carries or goblet lunges with a kettlebell.

6. Plyometric Training

The forgiving surface of a sprint track is ideal for plyometric moves such as box jumps, broad jumps, and single-leg hops. Plyometric exercises improve explosive power, making them perfect for athletes and anyone looking to add some intensity to their routine.

In summary:

3 Top Sprint Tracks to Enhance Your Training 

Sprint tracks are easy to install and are ideal for enhancing your gym. Create another layer of versatility in fitness and training by adding a sprint track to your home or fitness facility. Here are three of the top sprint tracks to elevate your gym.

1. Custom Sprint Track 

For gyms that want to put their own branding and marking on their sports turf, our range of custom sprint tracks are ideal. The tracks are specifically made for functional training and sled workouts. They feature short pile artificial turf that’s super resilient and durable.

2. Sprung Essential Sprint Track

The Sprung Essential Sprint Track features markings of one to ten to create a new layer of versatility. This track is similar to the custom print track but comes with standard markings. If you want to track your distance, then this sprint track with markings is a great solution. Plus it comes in 6 cool colours for adding instant impact to your space.

3. Sprung Premium Sprint Track 

If you are looking for a track that does it all, the Premium Sprint Track is the best option.  It features boxed numbers, metre marks, start and finish for all types of agility, speed drills, and more.  Made from elite grade synthetic fibres, all of our sled tracks are designed to endure high intensity workout and heavy equipment such as sleds and tyres.