Flying Sprint

The Flying Sprint is an advanced speed drill where you gradually speed up into a short zone of near-maximum sprinting to train top-speed mechanics. It mainly works the hamstrings, glutes, and calves, while the hip flexors, core, and quads also have to fire hard. You only need your bodyweight and a track.

Set up on a track with enough room for a 20–40 meter build-up zone, a 10–30 meter fly zone, and plenty of space after that to slow down safely. Start from a staggered or falling start: one foot slightly forward, weight over the ball of that foot, torso angled forward, arms ready to drive back from the shoulders.

Over the first 20–40 meters, accelerate smoothly and let your stride get longer and faster. As you enter the fly zone, shift into a tall upright posture and think about a quick, cyclical hip whip. Focus on front-side mechanics: lift the knee high, keep the ankle dorsiflexed so the foot is tucked under the knee, and strike the ground under your hip. Stay relaxed and fast through the fly zone, then gradually coast to a stop.

Breathe in a rhythm during the build-up; once you are at top speed, keep the core tight with short, natural breaths instead of holding your breath. To make it easier, shorten the build-up or fly zone and lower the intensity. To make it harder, lengthen the fly zone or add a rep only if you are fully recovered. Rest 5–10 minutes between reps for full neural recovery, and never do this drill fatigued - it places the highest central nervous system and hamstring demand of any session and needs the fullest recovery.

Fault: Trying to be at top speed as soon as you start, or straining during the build-up. Fix: Use the first 20–40 meters to accelerate smoothly, then hit the fly zone at top speed.

Fault: Leaning too far forward, letting the feet land out in front of the body, or reaching with each stride. Fix: Run tall with upright posture, use a cyclical hip whip, and keep front-side mechanics: high knee, dorsiflexed foot under the knee, and ground contact under the hip.

Fault: Cutting rest short, sprinting when already tired, or not leaving room to slow down. Fix: Rest 5–10 minutes between reps for full neural recovery, only perform the drill when fresh, and make sure the track gives you enough space to decelerate safely after the fly zone.