Flying Sprint

Purpose. Reach and hold maximum velocity by building up gradually and then sprinting a short timed segment at full speed.

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How it fits the system. An advanced-level maximum velocity sprinting entry in the Speed & Acceleration section, programmed to develop speed. Related work in the library: Sprint-Float-Sprint and Seated Arm Action Drill.

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Primary muscles

Hamstrings, Gluteus Maximus

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Secondary muscles

Quadriceps, Calves, Hip Flexors, Core

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Movement pattern

Maximum Velocity Sprinting

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Equipment

Bodyweight

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Difficulty

Advanced

1. Mark a build-up zone of 20 to 30 metres and a timed segment of 10 to 20 metres.2. Accelerate smoothly through the build-up so you reach top speed just before the timed segment.3. Hold a tall posture with relaxed shoulders and hands through the timed segment.4. Keep the effort maximal but the face, hands and shoulders relaxed.5. Decelerate gradually over 20 to 30 metres after the finish line.

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• Build speed gradually through the run-in so the fly zone is relaxed.
• Relax the jaw, hands and shoulders at top speed.
• Push the ground back and down, then let the leg recover fast.
• Keep the effort at the intended percentage rather than straining.

• Accelerating too aggressively into the fly zone and arriving fatigued.
• Straining and tightening at top speed, which slows limb turnover.
• Running repeats with incomplete recovery, turning a speed session into conditioning.
• Decelerating abruptly at the end instead of easing out over 20-30 m.