The Best Tips to Improve Your Sprint Program I have traveled all...
Sprint Science@spikesonly
19 views
Mar 22, 2025
~2 min read
Advertisement
1
The Best Tips to Improve Your Sprint Program
I have traveled all over the planet witnessing the best programs and the main difference between an excellent coach and a real wizard is the arcane knowledge not found in "Conferences and Master Classes" online.
Buckle Up Coach!
I have traveled all over the planet witnessing the best programs and the main difference between an excellent coach and a real wizard is the arcane knowledge not found in "Conferences and Master Classes" online.
Buckle Up Coach!
0:16
2
The first lesson is to think about velocity bands and how they can help you write better workouts. Often coaches think about "Max Speed" or "Intensive Tempo" or the similar.
All of that information was an effort by past coaches who later refuted their coaching education.
All of that information was an effort by past coaches who later refuted their coaching education.
3
Absolute Peak Velocity on a GPS is misleading, as a few steps at top speed might not be getting you faster, they are just reporting faster speeds only.
Posting "Peak Velocity" of athletes is testing, but you must be very careful as training to get faster is far more important.
Posting "Peak Velocity" of athletes is testing, but you must be very careful as training to get faster is far more important.
4
Training = Testing?
The flying sprint hype is just hype. While I love to train to race or race to train, it only works part of the time and other options are winning.
Quality matters, but remember that just because you test fast doesn't mean you will win later on the weekend!
The flying sprint hype is just hype. While I love to train to race or race to train, it only works part of the time and other options are winning.
Quality matters, but remember that just because you test fast doesn't mean you will win later on the weekend!
5
Mean Interval Velocities, or timing gate splits are over 100 years old, and the math is even older.
Instantaneous Velocity is the absolute peak of a single step and should not be extracted out of context. So before posting your GPS data, remember to know how it's calculated!
Instantaneous Velocity is the absolute peak of a single step and should not be extracted out of context. So before posting your GPS data, remember to know how it's calculated!
6
Another Hype Cycle is Resisted Acceleration!
Know the time to peak velocity, and distance to peak velocity, not just the absolute peak velocity, please!
When you know this, paradoxes like light sleds and gradual acceleration programs will reveal the real magic.
Know the time to peak velocity, and distance to peak velocity, not just the absolute peak velocity, please!
When you know this, paradoxes like light sleds and gradual acceleration programs will reveal the real magic.
7
If you are going to time flying sprints, just add 10 meters to the run-up distance for most programs and do it gradually. @woozleyoung did some interesting research that I utilized years later.
Smooth and gradual acceleration elicits faster peak velocities. Coach it right!
Smooth and gradual acceleration elicits faster peak velocities. Coach it right!
8
Overdosing on Wickets Kills Tangential Foot Speed!
The best coaches can help get more impulse from a higher angular momentum of the shank if coordinated properly.
Again, if you are in high school dump the cones and mini hurdles and run more- leave the props to Carrot Top.
The best coaches can help get more impulse from a higher angular momentum of the shank if coordinated properly.
Again, if you are in high school dump the cones and mini hurdles and run more- leave the props to Carrot Top.
9
I will share more, but the big picture is that most online education programs are there to make money rather than make speed.
Often the shared information empowers coaches to feel they have tools to make people faster, but for the most part, they are just recycled old ideas.
Often the shared information empowers coaches to feel they have tools to make people faster, but for the most part, they are just recycled old ideas.
