Intermediate

Flying Sprint

The flying sprint uses a gradual run-in so you reach top speed before entering the timed or marked zone, letting you train pure maximum velocity without the fatigue of a standing start. It develops the powerful hip extension and hamstring strength that upright top-end running demands. Reserve it for fresh legs with full recovery between reps, since quality of speed is the whole point.

Equipment
Body Weight
Body part
Glutes, Hamstring
Type
Cardio
Browse by movement
Gait Drill
Muscles worked
Target
Biceps Femoris, Semitendinosus, Gluteus Maximus
Secondary
Rectus Femoris, Vastus Lateralis, Gastrocnemius Lateral Head, Gastrocnemius Medial Head
Tertiary
Soleus Gastrocnemius, Erector Spinae

How to do it

  1. 1

    Mark a 20 to 30 meter build-up zone leading into a 10 to 20 meter fly zone.

  2. 2

    Begin jogging, then progressively accelerate through the build-up.

  3. 3

    Hit full speed just before the fly zone and hold tall, relaxed sprint mechanics through it.

  4. 4

    Run tall with a slight forward lean, driving the knees and cycling the feet under the hips.

  5. 5

    Ease off gradually after the zone rather than stopping abruptly.

  6. 6

    Walk back and rest fully before the next repetition.

Tips

  • Stay relaxed in the face, shoulders, and hands; tension slows you down.
  • Think about pawing the ground back under your hips, not reaching out in front.
  • Take full recovery, two to four minutes, so every rep is near maximal speed.
  • Keep volume low; a handful of quality flys beats many tired ones.

Variations

Common mistakes

  • The build-up is run as one long acceleration, so you are still speeding up when the fly zone begins and the zone ends up measuring acceleration rather than the top speed it exists for.
  • Reaching the zone triggers a second surge of effort, and trying to accelerate at full speed is what shortens the stride and tightens the jaw, shoulders and hands.
  • Top speed is where hamstrings tear, and the rep that does it is almost always the fifth or sixth, taken on legs that are already tired; finish while the runs still feel fast.
  • The zone gets marked at the end of the available ground, leaving nowhere to slow down, so every rep ends in hard braking at the worst possible moment; keep 20 to 30 meters clear beyond the finish.
  • A bumpy field or gravel path is no place for this, since one uneven step at full speed is all it takes; save flying runs for a track or a flat, mown grass straight.

Frequently asked

How many flying sprints should you do in a session when you are new to the exercise?
Four to six runs with a 10 to 20 meter fly zone, taking three to five minutes between them so every rep is genuinely near your ceiling. That is only 60 to 120 meters of true top-speed running, which is the right amount, because this quality comes from freshness rather than volume. Run them early in a session after easy running and build-ups, once a week. Progress by lengthening the fly zone by five meters rather than by adding reps, and stop the session as soon as a run feels labored.
What can I do instead of a flying sprint if I do not have a long enough run?
You need about 50 meters for the build-up and the fly zone plus 20 to 30 meters to slow down, which a soccer pitch sideline, a park path or a quiet stretch of road will usually give you. With less room, shorten it to a 20 meter build-up and a 10 meter fly, and still keep space beyond the zone to slow down gradually. A treadmill cannot replace it, because stepping onto a moving belt at full speed is not something to attempt. If the space is not there at all, hill sprints and resisted sprints will train acceleration, but be honest that top-end speed is not being trained until you find a longer run.
What is the flying sprint good for, and when is it a poor choice?
It trains maximum velocity, the quality that standing starts never reach, which makes it central for sprinters and valuable for any field-sport athlete who runs in open space. Built up sensibly, it also exposes the hamstrings to fast running in a controlled way. It is a poor choice if you have not sprinted in months, in the first week of a training block, or on legs already tired from lifting. It is useless as conditioning, since the rests are far longer than the work, and it is not the place to chase a burn.

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