Sprinting Workouts - How To Build Your Own Program

Strides 101 ⬇️ Strides are short, fast bursts of running that help improve your speed, form, and running efficiency. They typically last 20-30 seconds and are done at around 85-95% of your maximum effort, but not a full sprint. How to Do Strides: 1. Warm-Up: Start with a light jog for 10-15 minutes to warm your body up. 2. Form: Focus on good running mechanics—relaxed shoulders, strong arm drive, and quick leg turnover. Aim for smooth, controlled movements. 3. Acceleration: Begin the stride by g

Strides: Everything you need to know about this running drill

🎯 Sprint performance is shaped by the relationship between ground contact time and flight time — variables that reflect how efficiently an athlete applies and transfers force. Each sprint step moves through two key phases: • Ground contact, where force is applied to drive propulsion. • Flight, when the athlete is airborne between strides. Elite sprinters master this balance, minimizing contact time to increase frequency, while maintaining enough flight time to sustain stride length and rhythm.