SPRINT TRAINING 101 WITH FULL WORKOUT

Sprint-Training Session

Kelly Matthews describes sprinting as short, all-out efforts of 30 seconds or less, separated by long recovery periods. Sprint training can help build muscle and develop fast-twitch (type II) muscle fibers, and a session can be brief. Because sprinting is explosive, she emphasizes completing a thorough warm-up first.

Dynamic Warm-Up

With guidance from a sports-performance coach, Kelly performs:

• Five forward lunges on each leg, followed by reverse lunges.
• Lateral lunges, taking five steps in each direction.
• Short bouts of forward pogo hops, lateral hops, and 45-degree hops, returning to the start in reverse.
• High knees for 10 yards, followed by butt kicks on the way back.
• A-skips for 15 yards.
• Quick, low-arm “quick times” for 10 yards.
• “Prime times,” a faster, longer-striding version of quick times.
• Power skips for height and skips for distance, gradually building distance and rhythm.

Build-Up Sprints

Kelly performs three warm-up sprints, increasing her effort from about 80% to 90% and then 100%. The first sprint covers 10 yards. She recommends sprinting on solid ground when possible, though she demonstrates the workout on a self-propelled treadmill.

Main Workout

Complete five 15-second, maximum-effort sprints, resting for at least two minutes after each one. Rest longer if needed; begin the next sprint only when you feel recovered and ready.

For beginners, Kelly suggests starting with four or five sprints and gradually building toward seven to ten. After consistent training, she considers ten sprints about the maximum for a workout. The same approach can be used on a bike, ski erg, or rower, provided the efforts are truly maximal.

During recovery, Kelly shares these running cues:

• Land with your foot beneath your hips rather than reaching forward.
• Drive your knee and push through your stride.
• Stay on your midfoot or forefoot instead of heel-striking.
• Pump your arms close to your body; arm speed can help drive leg speed.

Kelly ends by encouraging viewers to start simply and focus on the form cues.

Presenters and Sources

• Kelly Matthews
• An unnamed director of sport performance at The Collective