Last Updated on August 12, 2023 by Andrew Pirie
Table of Contents
Sprint Workouts for speed 15 Amazing Tricks
Three components affect your maximal speed: Stride Frequency, Stride Length, and Anaerobic Endurance.
For instance, a quick look at all three & how they work together in effective Sprint Workouts.
Sprint Workouts for Track How is Speed Created?
Bolt narrowly held off Gatlin to regain his world title in Moscow in 2013.
Training for the sprinting races (i.e., 100 meters, 200 meters) may seem simple; just practice sprinting every day, but it is, in actuality, quite a bit more complex.
When you watch a sprinter sprinting like Maurice Greene runs 9.79 for 100 meters, he had trained to execute every step of the race perfectly (at least that is the goal, and when he ran 9.79, he came close to running the perfect race).
Several components of sprinting need to be trained to execute properly to improve sprinting performance.
Coordination is one of the most influential factors affecting sprinting performance.
To sprint fast, you must coordinate all the limb movements and force applications. Any improper or inefficient limb movements will hinder sprinting performance.
Thus it is important to train your body to sprint with proper coordination (i.e., recruitment of muscles in the appropriate order) and efficiency.
Sprinting drills (i.e., high knees, but kicks, etc.) and the exercises listed below will help improve coordination.
Speed is another very influential factor affecting sprint performance
Even if you coordinate all of your limb movements and force applications well, you will not be a fast sprinter if you do not have a good speed. Luckily you can improve your speed with specific sprinting training.
For example, running 2-3 sets of 4-5 repetitions of 20 to 60 meters performed at an intensity level of 90 to 95 per cent, with 3-6 minutes of recovery, will help improve your speed.
Also, varying the starting type for the sprinting from standing, rolling, and flying starts.
They should do speed development work, such as the workout above, on good training surfaces that are level, dry, and neither too hard nor too soft.
Warm air temperatures will also facilitate the efficiency of this type of training. Cold weather will hamper this type of training, but it can be done with an appropriate warm-up.
Strength is another important, influential factor that affects sprint workouts performance.
Strength contributes to both stride length and stride frequency, as well as affecting other training parameters.
An athlete with good coordination and speed may still not make a great sprinter sprinting without sufficient strength.
For instance, without strength, you will not be able to start explosively or can maintain adequate leg lift in the closing meters of a 400-meter race.
Strength work can be broadly classified into two different types: general and specific.s
General strength work
is designed to provide a good all-around, balanced base of strength.
General strength work provides the foundation upon which and may build specific strength and technique work.
Thus the primary objective is to prepare the athlete for more advanced types of training.
Some examples of general strength training are circuit training using the athlete’s body weight for resistance and/or weight training, using 20 to 100 per cent of the athlete’s body weight for 8-12 repetitions for 2-3 sets.
Specific strength work for Sprint Workouts
is aimed at developing strength most consistent with the strong demands of each sprinting event.
Thus, the strength program for a 100-meter sprint will differ from that of a 400-meter sprint workout.
Specific strength exercises relate closely to the movements of sprint workouts and directly contribute to the athlete’s technical development.
Sprint Workouts: How Speed is Created? The Fastest Way to Sprinting Faster Overview
Sprinting faster might improve your performance as a track runner or football player.
According to the National Strength and Conditioning Association, you can reduce wasted energy and movement by increasing your stride rate, length, or sprinting technique to run faster. Training methods can help.
- Run properly. Minimizing unnecessary movement and energy expenditure can cut seconds off your sprinting time.
- Run with your head, chest, and eyes forward.
- Drive your arms forward and avoid sideways arm and leg movements. Spring forward, lifting your knees and legs.
- Analyze your track running form by filming yourself.
- Ask your coach or training partner to review the video to help you improve your form.
- Run more efficiently with plyometrics. Plyometrics trains your body and mind for sports with explosive movements.
- Scissor kicks, tuck leaps, box jumps, lunge jumps, and quick knee raises can help you run faster.
- Plyometrics on a track twice a week with stable boxes or benches for box jumps. Three sets of 10 per exercise.
- Twice-weekly strength training.
- Resistance training strengthens muscles, making you a stronger runner.
- Power may extend your stride and speed up sprinting.
- The American College of Sports Medicine suggests eight to ten strength-training routines with eight to 12 repetitions each.
- Exercise your primary muscle groups, especially your legs. Resistance training includes squats, lunges, leg presses, chest presses, calf raises, crunches, back extensions, triceps extensions, bicep curls, and push-ups.
- At least once a week, do three to eight intervals.
- Your interval distance should depend on your training goals and can range from 100-meter sprinting to 400-meter runs.
- Allow your body twice as long as your interval time to recover between each set. Aim to run the same pace — about 85 per cent effort level — for each of your intervals.
- Do from three to eight intervals at least once a week.
Sprint Workouts: How Speed is Created? : What does Dorsiflexion do while sprinting?
Sprinting speed can be enhanced by intense training, but sprinting technique can improve speed and performance.
Dorsiflexion of the ankle can help accelerate mechanics.
By Jimson Lee, speedendurance.com
There’s an alarming trend of Coaches who do not as the conventional double leg squats with the bar behind your head.
But for those who like to do the double-legged squats, it is recommended to do “front squats” with the bar on your front shoulders and collarbone because if you fail at a given weight, you can easily throw it in front of you and abort the squat safely. (of course, watch the mirror and people in front of you first!)
Sprint Workouts Training
This is an archive copy of a document originally located at
At Olympic-level competitions, sprinting events include the 100m, 200m, 400m, 4 x 100m relay, and 4 x 400m relay. The 100 m and 400 m hurdles can also be considered as sprinting events. Sprinting and hurdle events rely primarily on the development of power through anaerobic energy.
Sprint Workouts Training
Elite sprinters train year-round, averaging eleven sessions each week.
Weight training typically accounts for one-third of off-season training.
Off-season training includes track workouts and drills to increase leg speed, knee lift, and other skills.
Yoga, pilates, and stretching help recovery.
Track work includes more intervals and sprinting as the competitive season approaches, but technique and weight training remain.
Major competitions for elite sprinters are the Olympic Games, World Championships, and Grand Prix Circuit.
Most Australian sprinters spend the winter months overseas, returning to Australia to compete in key selection events during the Australian summer.
At junior and recreational levels, competitions are usually held every week during the summer months.
Champion Sprinter Training Program!
By Tom Green
Last updated: May 25, 2016
Sprinting is a difficult combination of aggression, relaxation, technique, and efficiency. Champion sprinter Tom Green shows you his full sprinting training program!
Full Sprint Workouts Training Program
My program develops strength, flexibility, power, and speed.
Sprinting demands aggression, relaxation, technique, and efficiency.
The 100 meters is called the easiest, most complicated sport event! Unlike bodybuilding, excessive bulk can be harmful.
World-class sprinters train at 155–180 lbs.
Some sprinters train without weights! For those of us who aren’t as genetically gifted, the ultimate goal is great strength-to-weight ratios, lean body mass, and a well-developed CNS for fast reaction and the capacity to erupt on command.
Unfortunately, too much heft, especially in your chest and shoulders, might reduce your ability to relax and regulate your body at fast speeds.
Relaxation is crucial for top-end speed, but it’s been my biggest challenge.
I lifted weights, mostly upper body, all year in high school and ran in track meets.
And practised abs, hard curls, and bench presses. I competed in shape.
In college, I learned that a huge chest looks beautiful but doesn’t help you sprint. Legs replaced the chest.
Sprint Workouts Training Seasons
A track and field “season” might be long, depending on the individual or event. Depending on indoor/outdoor goals, 8–11 months.
I was a sprinter for 20 months! A pectoralis major tear ripped off the right shoulder bone after a tough task was expected.
I recovered after surgery and four screws.
The Olympic Training Center surgeon and team were great during my rehabilitation. I was five weeks ahead at three weeks post-op.
A “season” is broken up into three basic cycles:
Fall/pre-season, indoor, and outdoor competitions.
I’m in the fall, which starts in late September or early October and lasts through January. The indoor competition runs from January–March.
Outdoor schedules are March–September.
Seasons are divided into multiple divisions for various reasons. I’ll write about my sprinting training program as it happens throughout the season.
This will avoid confusion and keep us from getting ahead.
I spent six months recovering from my April pectoral injury and improving my sprint mechanics.
I’m ahead of last year in all categories.
Be as Healthy as Possible
I’m 100%, except for the bench press. If you’re in a similar circumstance, it’s crucial to get healthy in every way.
The “little things”—injuries, nutrition, sleep, social life, and a favourable environment—must be addressed.
I’m getting in shape in Fall Sprinter Training. Mostly base training, increasingly heavy Olympic lifts, foot strength, sprint mechanics, and hip, ab, and lower back core strength.
The main goal is to get strong and be the best athlete, but beach muscles aren’t ignored.
I’m destroying my body. This is to prepare it for the season’s physical and mental challenges.
Proper rest helps the body recover and overcompensate for harm. Recovery is important—I’ll explain later.
Sprint Workouts Training Three Times A Day
Currently, the program involves training three times a day on Monday, Tuesday, Thursday, and Friday; Saturday is reserved for a single specific workout.
The time frame I use is the following:
As the season progresses, the workout program gets increasingly more technical, specific, and fine-tuned. This is due to the nature of track and field events.
The 100-meter dash is broken down into these six phases:
- The start… 15 meters.
- Acceleration phase… 15-20 meters.
- Transition phase… 20-40 meters.
- Maximum Velocity 1… 40-60 meters.
- Maximum Velocity 2… 60-80 meters.
- Speed Maintenance… 80-100 meters.
Each phase needs to be addressed to maximize your success, and ideally, each phase will run together smoothly. In time and with a lot of practice, this will happen.
I’ve been running the 100-meter dash for nine years, and I still have a lot to learn and work on.
Patience is important in developing yourself in this event.
The problem is that sprinters tend to want things NOW!
Sprinting- Workouts Full Warm-Up
To get into detail about the current sprint workouts, I’ll begin by explaining my warm-up, which takes around 20-25 minutes. It’s called a “Dynamic Movement Circuit,” and it’s done using only 30 meters:
Alternate buildup going down with a skip coming back (4x30m)
- Skipping forward with arms swinging across the body.
- Forward with alternating arm swings up/down.
- Backward with heel raises.
- Backward with high knees.
- Side skipping with arm circles … down and back.
- Cariocas emphasizes fast thigh drive to the ground.
- Rear kicks.
- I was running backward, emphasizing a long reach.
- We are skipping high knees up and out.
- High knees are up and outgoing backward.
- Lateral straight leg.
- Lateral straight leg backward.
- With spins.
- Jumping jacks moving forward to 15m, then a jog for the next 15m.
- They were jumping jacks with high knees clapping under their knees.
- Straight leg bounding.
- Toe touches.
…The next section of the warm-up is done with 15 meters …
- I was walking on my toes.
- I was walking on heels.
- Sidestepping toes, then heels … left and right.
- Walking, pulling the knee to the chest.
- Opposites… elbow to knee.
- She was swinging a leg up and touching her toes.
- Quad/glute holds.
- Cross-over jumping jacks.
The following lunges are made with 7 repetitions on each leg …
- Static lunges (alternating).
- Backward lunges.
- Front lunge with opposite elbow reaching to leg extended.
- Diagonal lunge with opposite elbow reaching to leg extended.
- Leg swings front to back.
- Leg swings side to side.
You should be warmed up by now; if not, perform any additional exercises or stretching to suit your needs.
My first session includes 30–60 minutes of maximum velocity sprint mechanics and/or plyometrics after warming up.
Sprint drills rewire the CNS and neuromuscular system to perform better during the race.
These confused the body’s inherent instincts with World Class running speed and ferocity.
Along with teaching you how to run with maximum force.
In a 100-meter race, I take 46-50 strides, and each leg cycle reduces by.01 second to enhance my running form.
Performing will cut my 100-meter time by almost half a second.
My best-case scenario is to hit 9.6—the World Record is 9.78.
The First Workout Of The Day: Sprinting w and Plyometric Drills
The drills seem simple, but don’t let that fool you into thinking they can be done passively or sloppy. If done aggressively and correctly, they can become quite exhausting. The main focus is on correct body posture, correct execution, and fast ground-to-ground time.
The drills are as follows:
- Ankling (toe-up – heel up – step over opposite ankle).
- Heel raises (toe-up – heel up – heel to hamstring) … NOT butt kicks.
- Alternating L&R fast leg cycles.
- Double cycles, LL&RR.
- Continuous R cycles.
- Continuous L cycles.
Each drill is done for 30 meters, 2-4 times on each leg, with around 60-90 seconds of rest in between.
Plyometrics and bounds are also done during the first workout. Usually, I do these on the opposite days of sprint drills; sometimes, I include everything together when I’m feeling perfect.
The idea behind the plyo and bounds is to get your body used to exploding and becoming extremely powerful at the point in which your foot/feet make contact with the ground.
That’s the name of the game in the 100 meters.
People with bad shins or ankles may have a hard time doing some of these exercises, so be careful!
I had shin splints for several years, and I know how excruciating they can be.
The following is the list of plyos and bounds that I’m currently doing:
- Straight leg bounding.
- Alternating single-leg bounds.
- “Skip-bounds” for height.
- “Skip-bounds” for distance.
- Box jumps 4×5.
- Standing long jump for distance.
Except for the box jumps, each exercise is done three times…
After the first session, it’s important to do a good cool down. I spend 10-15 minutes stretching out and even doing some of the same things used in my warm-up.
I like to go through a quick and light lunge series to stretch everything out.
Also, be sure and ice any nagging injuries and consume some protein within a few minutes of your workout.
These things are essential in staying healthy and replenishing your body. Remember … TAKE CARE OF THE LITTLE THINGS!
The Second Workout Of The Day: General Conditioning
My general conditioning is mostly done in my second workout. As mentioned, I’m getting in shape for the pre-season.
Even when sprinting sessions aren’t ballistic, it’s vital to obtain another good warm-up. After the workout, stretch and cool down.
Sprint workouts alter over the weeks, but the principle remains. Worldwide, workouts vary.
San Diego has near-perfect weather. I work mostly barefoot in grass or sand! This strengthens my feet and ankles.
Weekly sprint workouts:
Flying 30s barefooted in the grass, 3 sets of 3, 2-3 minutes break between reps, 10 minutes between sets. These are slow, focusing on form and technique from the first session.
After the ’30s, I do 5-7 “Power Hills.” Sprinting up a 10-degree hill at 80%. Use what you have, like my 100-meter hill.
These improve drive phase, power, and sprinting form. I wait 4-5 minutes between them. Have fun!
Afterwards, cool down and rehydrate.
After sprinting, you’ll wish you hadn’t found this article. Again, warm up till you’re sweating; even if you’re not jogging, you’ll hurt your body.
I am starting with standing-in-place-running-arm swings. Easy enough? I concur! Dumbbells from 5lbs to 25lbs, depending on gender and strength, are used.
Avoid cheating. Using 20 lbs is hard! Ten times, 60 seconds on, 60 seconds off. The first 40–45 seconds are fast, while the last 15-20 seconds are arm sprints.
Stay tall and pump your arms without activating all your primary muscles. Ensure full motion.
The last exercise is “Bulgarian Dips.”
One of my most uncomfortable exercises. Each leg is used twice for 2-minute holds and progressive motions while gripping weights. But I’ll try!
Put your back foot on a chair and your front foot out in front of you for single-leg squats. Gradually lower into a parallel posture and hold for 30 seconds.
At 1 minute, progressively rise for 30 seconds until you’re halfway up, hold for 15 seconds, and finish by locking out your front leg and standing up. Do each leg twice, resting no more than 2 minutes between sets.
Keep your back straight, and don’t bend your knees.
Use heavy dumbbells, too… 20 lbs.
Rest and Recovery.
I did a nice aerobic sprinter session today. Again, warm up well and loosen up. Sprint workouts are short yet exhausting.
Find a beach or long jump pit with sand. Use deep, soft sand. In-place sprinting with high knees and strong arm swings.
Sprint workouts are 10 sets of 60 seconds on, 60 seconds off, similar in-place weighted arm swings. The first 40-45 seconds are fast, and the latter 15-20 seconds are sprinting in place.
Cooldown and weightlift!
Monday’s sprinting sessions are repeated today without the flying ’30s.
5-8 “Power Hills,” depending on goals. I relax between sprints to maintain power and sprint mechanics throughout the sprinting workout.
For added cardio, run them continually and jog down the slope. After a couple of, you’ll lose power and possibly sprinting technique.
Sprinting nowadays is active recuperation.
Your body needs rest after a week of sprinting training. These exercises repair neuronal exhaustion, physiological status, and emotional state.
Active rest includes modest running, walking, swimming, cycling, and more. Today, even a massage is good.
I prefer ocean swimming, snorkelling, or pool laps. The waves “massaging” your body in cold ocean water is the nicest part.
Rest is important—my coach says, “Rest is not a four-letter word!” Rest is often seen as a terrible thing, but without it, your body cannot benefit from your hard work.
Recuperation varies. One workout may help one individual but hurt another.
Some prefer less exercise. More stress means more attention on recuperation.
Sleep, diet, and water are obvious but often ignored. To maximize your efforts, monitor these things.
Sprint Workouts The Third Workout Of The Day: The Weight Room.
The day’s final session is weighted and room-focused! Base/strength training in the weight room is like track sprinting.
All Olympic lifts stress technique, speed, and power. Weight increases during the year.
To stay fresh and peak for contests, sets and reps will fluctuate.
Tuesday and Friday work the upper body, and Monday and Thursday the lower. Ab work follows lifting.
I prefer crunches, weighted decline board sit-ups, and hanging knee-ups/leg lifts. You can do whatever works best.
The following is the list of exercises, sets, and reps that I’m currently performing:
- Snatch – 3×6 View
- Squat – 5×5 View
- Straight-legged deadlift – 3×5 View
- 1 leg alternating curls – 3×8 View
- Seated calf raises – 3×8 View
- Ab/Ad machine – 3×8 View
- Dumbbell bench press – 3×10 View
- Dumbbell military press – 3×8 View
- Pulldowns – 3×8 View
- Bicep curls – 3×8 View
- Triceps extensions – 3×8 View
- Forearm curls – 3×8 View
- Power clean “pull” – 3×6 View
- Squat – 3×8 View
- Power Shrugs – 2×6 View
- Good mornings – 3×8 View
- Ab/Ad machine – 3×8 View
- Seated calf raises – 3×8 View
- Bench pull – 5×5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)
- Dumbbell push press – 3×8 View
- Dumbbell bench press – 3×8 View
- Bicep curls – 3×8 View
- Forearm curls – 3×8 View
Good luck with your sprinter training! Check back soon for more info.
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