Run short, maximal-effort distances or intervals using rapid, powerful strides to develop cardiovascular capacity and leg power.
How to do the Sprints#
- Stand with feet hip-width and knees slightly bent at the start line.
- Lean forward slightly from the ankles and drive your arms in opposition to your legs.
- Explode forward by pushing through the balls of your feet, driving your knees and extending your hips.
- Keep your stride quick and relaxed while breathing steadily as you reach top speed.
- Slow down gradually after the sprint and recover with a walk or light jog.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris)
- Secondary: Calves (Gastrocnemius & Soleus), Hip flexors (Iliopsoas (Hip Flexors)), Abs (Rectus Abdominis)
Common mistakes#
- Starting too upright and leaning back.
- Overstriding and landing on your heel.
- Tensing the shoulders and clenching the hands.
- Not taking enough recovery time between sprints.
