How your training actually transfers to sprinting Drills like skips...
Fred Duncan@Fred__Duncan
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Nov 01, 2025
~1 min read
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How your training actually transfers to sprinting
Drills like skips and bounds don’t directly transfer to sprinting but start to replicate elements of the biodynamic and kinematic structure of sprinting…similar joint angles, velocities, and coordination.
Short sprints (5–30 m
Drills like skips and bounds don’t directly transfer to sprinting but start to replicate elements of the biodynamic and kinematic structure of sprinting…similar joint angles, velocities, and coordination.
Short sprints (5–30 m
2:10
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) develop acceleration and starting strength…your ability to overcome inertia and direct large horizontal forces efficiently into the ground.
Max-velocity sprinting raises the ceiling…the most specific, highest velocity, and highest force stimulus you can train. It improves
Max-velocity sprinting raises the ceiling…the most specific, highest velocity, and highest force stimulus you can train. It improves
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elastic ability, timing, and intermuscular coordination at full speed.
Plyometrics connect strength and speed by improving the stretch-shortening cycle, leg stiffness and the ability to apply force in minimal ground contact time.
Strength training builds the foundation…
Plyometrics connect strength and speed by improving the stretch-shortening cycle, leg stiffness and the ability to apply force in minimal ground contact time.
Strength training builds the foundation…
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increasing force production, motor-unit recruitment, and tissue capacity. You’re not copying sprinting in the weight room, you’re building the horsepower that drives it.
Fitness and tempo work sustain it…improving recovery between bouts and supporting a more efficient
Fitness and tempo work sustain it…improving recovery between bouts and supporting a more efficient
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parasympathetic response so your high intensity work stays high quality.
There’s sophistication in how it all fits together.
Speed Kills is your everything guide to speed, how to develop it, how to program it, and how to blend your weight room, plyometric, and sprint work
There’s sophistication in how it all fits together.
Speed Kills is your everything guide to speed, how to develop it, how to program it, and how to blend your weight room, plyometric, and sprint work
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for real transfer.
The Project Speed Bundle combines over 130 pages and 18 total weeks of programming.
The Art & Science of Sport Preparation covers speed, change of direction, and agility, the complete system.
The Project Speed Bundle combines over 130 pages and 18 total weeks of programming.
The Art & Science of Sport Preparation covers speed, change of direction, and agility, the complete system.
