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Sprint Training Technique Tips for MAX Speed & Power

Written by

Eric Wong

in

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.

Comments

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

  1. Jimmy height Avatar
    Jimmy height

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  2. Jimmy height Avatar
    Jimmy height

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    Jimmy height

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  4. Jimmy height Avatar
    Jimmy height

    Its all good in my hood tonite

  5. Jimmy height Avatar
    Jimmy height

    No problem geezer!

  6. Jimmy height Avatar
    Jimmy height

    cheers lad

  7. yASH Avatar
    yASH

    THNXS BOSS!!!!!

  8. Paulo Nogueira Avatar
    Paulo Nogueira

    Great

  9. Eric Avatar
    Eric

    Great feedback chewybees, thanks for sharing.

  10. chewybees Avatar
    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.

  11. His Royal Phatness Avatar
    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.

  12. iver Avatar
    iver

    Thank You for mail Eric 🙂

  13. cork_boi Avatar
    cork_boi

    Wow, I could be the fastest “non-black, over 30’s man” in the world!!!
    😉

  14. iver Avatar
    iver

    Eric, some questins about your programs.
    1. ultimatemmastrength is a newer version or same as in 2009?
    if it is same, is there a way for us who bought it than, to receive a prefight warmup, what is now on bonus list?

    2. What about mma advanced power and mma-ripped, are you planing a new versions? They were a very good programs. Also mmaripped members website is not anymore available?

  15. kirk690 Avatar
    kirk690

    hi eric, very informative video as always, definatly gonna work on this for my intervals, got my first semi pro (headhsots standing but no ground n pound)match in 4 weeks, so deep in prep for that.i love your videos as they put even complicated theories into simple 5min vids that are easy to follow and understand, so thank you very much!

    on another note, is there any information you could provide either through a regualr artical or through a video possibly, that outlines recovery techniques you would reccomend. iv started follwing a foam roller routine an more stretching post excercise, but im still finding regualr training in MMA which is so full on all the time, that i struggle the next day with aches an soreness that prevent me from following a daily routine.i work 40 hr weekends regualy, whic means im down to 4 days training monday-thursday, but i often find that after intense mma training on tuesday nite, that wednesday is a real struggle to be productive.
    any hints an tips would be greatly appreciated regarding post training recovery techniques ect.thanks again for the great material.

  16. Eric Avatar
    Eric

    Maybe this will bring you down to that sub 10 sec 100m dash you’re so close to. 😛

  17. cork_boi Avatar
    cork_boi

    Wow, I can’t wait to try this out – I use sprint intervals for training but never thought about my technique. I’m the fastest sprinter in my MMA class and at my work’s Sports day so I can’t wait to see if I get any quicker!
    Thanks Eric

  18. FunkMMA Avatar
    FunkMMA

    Eric,
    Incredible video…this is why you are a Featured Trainer on my FunkMMA website. Like you said if you are going to train, do it right.

    For theCombat Fighters and MMA Athletes Sprint Intervals are a MUST when preparing for a fight on increasing your cardio and conditioning for the ring.

    I am going to intergrate these techniques into my workouts.

    Thanks E-Wong

  19. Scott Avatar
    Scott

    Thanks Eric, hepful vid.

  20. Heather Avatar
    Heather

    Thanks for the vid; now I won’t look like an idiot when I do my sprints because I’ll actually be doing it right!

  21. Eric Avatar
    Eric

    Hmmm… never tried listening through headphones before… wonder why it does that? Gotta be due to YouTube though as it comes out through both speakers on my PC.

  22. Eric Avatar
    Eric

    Cool bro – best of luck with it!

  23. Hugo Avatar
    Hugo

    Hi Eric, I love your work because you are all about breaking down things scientifically and working the least to get the maximum results. I am currently on your 8 week muscle building program. Really happy with it. I’ve seen a lot of products that focus on stretching, but are really painful and or really boring. I would like to be able to do slips and all that for my striking and grappling. Any video or products that you have for that. Thanks.

  24. Ferg Avatar
    Ferg

    Great video, I’ve just started getting into running barefoot for my sprints, so the stuff on the proper foot strike cleared a lot of questions up for me.

    What kind of interval on/off times do you work for yourself or your athletes Eric?

    Thanks a lot

  25. Red Avatar
    Red

    Great vid. Very informative. Just a little hard to listen to with headphones, the sound only comes through on one side (I checked to make sure the headphones are working properly, they are). Not impossible to hear, just… funky. Anyway, good stuff.

  26. Rob Avatar
    Rob

    I am currently going to school to earn my NSCA-CPT and everything you share on your blogs is right on point. It’s great, I am ahead of my class simply by reading and watching your material. Thanks

  27. larry Avatar
    larry

    great post mate great great post ,,,,

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