Intermediate

Sprint

Sprinting is the purest test of lower-body power in a running pattern, driven hard by the glutes and hamstrings as they extend the hip and reposition the leg at high speed. Short maximal efforts build explosive strength, top-end speed, and a fierce metabolic demand that carries over to nearly every field sport. Warm up thoroughly first, because cold hamstrings and true sprinting do not mix.

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

How to do it

  1. 1

    Warm up fully with easy running and dynamic drills before any hard effort.

  2. 2

    Start from a staggered stance, leaning forward with the weight over the front foot.

  3. 3

    Drive the ground away behind you and pump the arms hard from shoulder to hip.

  4. 4

    Rise gradually to an upright posture as you accelerate to full speed.

  5. 5

    Keep the foot strike under the hips and the contacts quick and powerful.

  6. 6

    Decelerate gradually over several strides rather than stopping abruptly, then walk to recover fully between efforts.

Tips

  • Build speed over the first strides rather than trying to hit top gear from the gun, which strains the hamstrings.
  • Drive the arms aggressively; the legs tend to match the tempo the arms set.
  • Take full recovery between reps so each sprint is a true high-quality effort, not a fatigued jog.

Variations

Common mistakes

  • The foot strike lands out in front of the hips instead of underneath them, braking each stride right when speed should be building.
  • Skipping the easy running and drills before the first all-out stride sends cold hamstrings straight into a maximal effort.
  • Stopping abruptly at the end of a rep instead of easing down over several strides jars the hamstrings right after they were working hardest.
  • The torso snaps upright too early in the first few strides, robbing the drive phase of the forward lean that generates acceleration.
  • The arms cross in front of the body instead of driving straight from shoulder to hip, which twists the trunk and steals speed from the legs.

Frequently asked

How many sprints should you do in a session when you are new to the exercise?
Start with 4 to 6 reps of 20 to 30 meters at close to full speed, walking back for a full 2 to 3 minutes of recovery between each one. Add a rep before you add distance, since more reps at a shorter length builds the pattern with less strain than going long right away.
How can I make sprinting easier or harder without any equipment?
Shorten the distance or run at 80 to 90 percent effort instead of maximal to make it easier while you build the pattern. To make it harder, add distance in small increments, or add a slight incline, but keep the same full recovery between reps either way.
What is sprinting good for, and when should you leave it out?
It is the purest test of lower-body power and top-end speed, building explosive strength and a fierce metabolic demand that carries into most field sports. Leave it out, or scale it back to strides instead of maximal efforts, if the hamstrings have not been loaded hard in a while, since cold, unprepared hamstrings and true sprinting are a bad combination.

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