Sprint

Also known as: Sprints, Sprinting, Sprint Intervals

CardioExplosiveMotor SkillFunctional

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Body Part: Legs

Description

Run at maximal or near-maximal speed for a short burst. Drive your knees forward and up, push the ground back hard with each stride and pump your arms from the shoulders with your elbows bent at about 90 degrees. Keep your torso tall and stable and land under your hips with quick, springy contacts.

How to Perform

Choose a flat, non-slip surface with enough room to slow down safely after the sprint.
Stand with one foot slightly ahead of the other, your weight over the front foot and your elbows bent to about 90 degrees.
Push off explosively, driving the back knee forward while the opposite arm swings forward.
For the first strides, lean slightly forward from the ankles and push the ground back behind you, then rise gradually as you gain speed.
At top speed, run tall with your hips high, drive each knee forward and up, and land on the ball of the foot under your hips.
Pump your arms forward and back from the shoulders, hands rising to about chin height and elbows driving back. Do not swing them across your body.
When the set time is up, slow down gradually over several strides, then walk back and rest before the next sprint.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Do two or three build-up runs at increasing speed before your first all-out sprint.
Fold the swing leg so the heel rises close to your glutes. A folded leg swings forward faster.
Pull your toes up toward the shin before each contact so the ankle stays stiff and springy.
Keep your jaw, shoulders and hands relaxed. Upper-body tension slows your stride.
For speed work, keep each sprint short, about 6 to 15 seconds, and stop the set when your speed or form drops.
Rest 2 to 5 minutes between maximal sprints so every one is fast.

Common Mistakes

Standing upright from the first step instead of leaning forward while accelerating
Overstriding, with the foot landing far in front of the hips and braking each stride
Landing heavily on the heel instead of the ball of the foot
Weak knee drive, so the thigh barely rises in front of the body
Letting the hips sink or bending at the waist, which shortens the stride
Leaning back as you reach top speed
Swinging the arms across the body instead of straight forward and back
Short, passive arm swings without driving the elbows back