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Sprint Workouts

Sprinting Mechanics 101

Arm Action

Your arm angle should be at about 90 degrees. Remember, a longer lever is a slower lever. Your front hand should be at your chin and your backhand should be at your back pocket during each arm swing. Finally, keep your shoulders relaxed and your hands open to relieve muscle tension.

Foot Strike

When making contact with the ground, keep foot in a toe

-up position. This will decrease the amount of time your foot spends on the ground and reduce stress on your bones and joints. You will propel yourself forward faster and reduce the risk of sustaining an overuse injury, like a stress fracture.

Acceleration Phase

The acceleration phase is different from the running technique used when you sprint at top speed, because you are driving your legs backward into the ground instead of pulling yourself forward. It's critical to master this aspect of running so you can get to top speed as quickly as possible.

  • Lean at a 45-degree angle.
  • Hold the lean for eight to 12 yards (slightly shorter or longer depending on your age and athleticism). The faster you rise up, the slower your rate of acceleration will be.
  • Extend your hips to generate power. Think about performing a vertical jump. If you do not extend your hips, you won't jump high.
  • Drive yours knees forward while extending your hips. This will keep you from falling as you lean at a deep forward angle. When your hip is fully flexed, your knee should be under your chest and your foot under your hips.
  • Maintain a positive shin angle (shin pointing forward). As you drive your knee up, your leg should be "tight" so your foot does not release away from your leg, causing you to reach forward and over strike. This causes a braking motion that will slow you down.


Sprint Pyramid Workout

  • 6 sets of 50-meter sprints (1 minute rest between sets)
  • 4 sets of 100-meter sprints (90 seconds rest between sets)
  • 3 sets of 200-meter sprints (2 minutes rest between sets)
  • 2 sets of 400-meter sprints (3-4 minutes rest between sets)
  • Cool Down


Speed Workout
At the end, do two or three regular sprints on flat ground just so you can feel the difference.

  • Perform a Dynamic Warm-Up
  • Do five uphill runs of 20 yards each, resting 60 seconds after each
  • Do five downhill runs of 20 yards each, resting 60 seconds after each
  • Perform two to three flat ground 20-yard sprints

Straights and Curves







A Tempo Endurance workout is aerobic, which will help the 400m runners increase their oxygen uptake, which helps shorten recovery time. In addition, these workouts help the runner learn rhythm (tempo) and also help train the body to increase production of phosphate… a primary energy source. The pace of these workouts is slower, with a shorter rest period, and more emphasis on quantity.





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