Sprint Training Technique Tips for MAX Speed & Power

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With the weather this gorgeous, I have to do more videos outside like this one on sprint training technique…

I mean, I’m the boss, I might as well enjoy the weather, don’t ya think? 🙂

So anyway, check out this video and then the description below where I summarize the key technique tips to effective sprint training. If you like it, do me a favour and email it to your athletic friends, trainers, or anyone who enjoys improving their physical fitness.

SPRINT TRAINING TECHNIQUE SUMMARY

There are 4 keys to effective and powerful sprint training technique. Let’s start at the top and work our way down.

sprint training

Sprint Training Technique Point #1 – Posture

Forward lean during acceleration
Stay tall in good posture, chin tucked at max speed
DON’T: slouch, lean back

Sprint Training Technique Point #2 – Arms/Shoulders

Hands relaxed
Movement at the shoulders
Elbow can extend/flex slightly
DON’T: hunch shoulders, clench fists, straighten elbows, run like a fairy

Sprint Training Technique Point #3 – Leg swing (recovery leg)

Butt to heel when pulling leg through, and…
Pull the knee up with the hip flexors
DON’T: pull the leg straight through

Sprint Training Technique Point #4 – Foot strike

Whole foot can land or land more on the forefoot
Eliminate/minimize braking action – foot lands as it is already traveling backwards (negative foot speed)
DON’T: land too far ahead, heel strike

Those are the 4 keys to effective and powerful sprint training technique. Implement them into your workouts and you’ll develop a more powerful and integrated body that’s able to better transmit forces from the ground up through your core.

Leave any questions and/or comments you have about sprint training below.

sprint training

Comments

27 responses to “Sprint Training Technique Tips for MAX Speed & Power”

September 24, 2015

Jimmy height

Its all good in my hood tonite

Reply
1. September 24, 2015
  
  Jimmy height
  
  <3
  
  Reply
July 18, 2015

yASH

THNXS BOSS!!!!!

Reply
1. September 24, 2015
  
  Jimmy height
  
  No problem geezer!
  
  Reply
May 12, 2014

Paulo Nogueira

Great

Reply
April 21, 2014

chewybees

Old man sprinting here, 46 yo. You are spot on as far as the technique.

A couple of other things. When you are starting out, or old, or both, it is not necessary to head out to the park and run as fast as you can 10 times in a row (or even one, depending). 5 half speed sprints for someone just checking it out, even if you’ve been a gym rat, is better than pushing yourself too hard. You want to be able to sprint sets more than one time on one occasion because your knees are ransacked.

The whole foot plant and knee bend is modeled after running like a deer. If you can run on your toes and bound off the turf like a deer does, then you are golden. You will notice that a deer runs with minimal effort until necessary, which is why half speed may get you where you want to be.

Running top speed requires relaxation, high knees, hard toe plants, arms in tandem and thrusting with shoulders as the piston, a strong core (though not flexed hard, but engaged) an ass that is included in every portion of the leg thrust, and the discipline to start low, raise up and finish with your heels hitting your butt like you’ve been there. Never walk back after a sprint, nobody walks on the field of play…

My workout is 10 x 40s in 10 minutes. I sprint a 40, run through then jog back (on grass, cleats on). That takes about 25 to 30 seconds. Then I rest for a 30 second count (sometimes longer if I’m wiped). 10 times. My workout is over and I’m so tired I could keel over. But then I rest 5 to 10 mins and then walk for 25 to 40 mins depending…During the sprint portion, I ramp up my intensity then ramp down (50 – 65 – 80 – 100 -100, 90-70-60-50-40) so for my age it is realistically 3 – 4 sprints at absolute all out. Anything can be modified on the field.

IMO, depending on age, this a 2 time maximum per week workout. I try to alternate this with a heavy bag workout for burst impact results, giving lower and upper an alternating rest from impact.

Reply
1. April 22, 2014
  
  Eric
  
  Great feedback chewybees, thanks for sharing.
  
  Reply
October 21, 2013

His Royal Phatness

Looking for tips to pass on to some cross training football players looking to become stronger faster football players. Thanks for the post.

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