Sprint-Float-Sprint
Quick Information
Category
Speed & Acceleration
Difficulty
Advanced
Equipment
Cones
Primary muscle group
Hamstrings, Gluteus Maximus
Secondary muscle groups
Quadriceps, Gastrocnemius, Soleus, Obliques
Movement pattern
Maximal Velocity with a Relaxation Phase
Training goal
Speed, Technique
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Train the ability to hold high velocity while relaxed — the defining skill of max-velocity sprinting.
How it fits the system. An advanced-level maximal velocity with a relaxation phase entry in the Speed & Acceleration section, programmed to develop speed, technique. Related work in the library: Flying Sprint and Seated Arm Action Drill.
Primary muscles
Hamstrings, Gluteus Maximus
Secondary muscles
Quadriceps, Gastrocnemius, Soleus, Obliques
Movement pattern
Maximal Velocity with a Relaxation Phase
Equipment
Cones
Difficulty
Advanced
How to Perform
- Mark three 20-metre zones with cones.
- Accelerate through the first zone.
- In the float zone, maintain speed while consciously relaxing the face, shoulders and hands.
- Re-accelerate through the final zone, then decelerate over 20–30 metres.
Coaching Cues
- "Float, do not slow."
- "Relax the jaw and hands."
- "Tall posture, quick ground contacts."
Common Mistakes
- Decelerating in the float zone.
- Tensing the upper body to hold speed.
Progressions & Regressions
Progressions
Extend zone lengths, or add a second repetition within the set.
Regressions
Reduce zone lengths to 15 metres, or run at 90 percent effort.
When to Use It
When to use
Max-velocity days with full recovery and fresh legs.
When not to use
Any hamstring symptom, or without a thorough sprint-specific warm-up.
Programming
4–6 reps, 3–5 minutes rest, once or twice per week.
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