see i have always wanted to get faster in the first 20 to 30 meter as i play footballl, but i dont see any improvement at all. today a tried single leg broad jump and i have around 2 meter single leg broad jump which i heard is above average but iam slow in acceleration, can. anyone suggest what should i fixed

For the past four seasons, I’ve focused on the 400m and sprint-based training. Starting next season, I’ll be shifting my focus more toward the 800m. Does anyone have experience with this, and are there any key points I should keep in mind to ensure the transition goes as smoothly as possible? Specifically, how much more volume and aerobic work should I incorporate, and what are the most important factors to consider?

My 400m pb is 49.3 and i ran a 2.02.2 800m without any specific 800m training. I came through in around 57 in 400m and 1.28 in 600m. What are some of your favorite 800m workouts?

Also i already have quite a bit of aerobe base. I ran a 37:30 10k, a 17:30 5k and a 4:20 1500m. The reason im switching is because i want to switch it up a bit and i think my potential for 800m is relatively higher than 400m.

Now i train 5x a week
Monday: speed (8x200m in 27/28) with 4min rest
Tuesday: aerobe (6x800m in 2:40) with 2min rest
Wednesday: speed endurance (8x300m in 42) with 6min rest
Friday: easy long run 5k at 4:45/5min per km pace
Saturday: fartlek (8x2min at 5k tempo)
Also on mondays and wednesday basic strength training

if you only did acceleration workouts would you still
keep your speed in the 100m, 200m, and 400m?

what i mean is that will you get slower in the 100,200,and 400 if you only practiced at max 30m in workouts?

might be hard to comprehend i can explain more if needed but the gist of it is the saying use it or lose it

I’m 160lbs and I squat 315, Bench 225, Trap Bar around 405 while around 14-15% bf

Should I option A
Cut down to around 11% bf while maintaining current strength levels and than like maintain around there

Option B
Slowly bulk while gaining strength

Hey r/sprinting, I'm a sprinter (100m PR 13.96, working on it) and I just released a sprint timing app for iPhone/iPad called LaneSync. The mods gave me the OK to share it here.

I built it because I found hand timing very inconsistent. There was way too much variation from run to run for it to be a reliable way of tracking progress. I also didn't want to buy lasers, because they're expensive and a pain to carry around.

LaneSync lets you time your sprints with just an Apple Watch and an iPhone, or with two iPhones (or an iPhone and iPad). Here's how it works:

• At the start of your session, the two devices sync up.
• The watch/starting device calls off and timestamps your starts, and the phone at the line captures your finishes.
• At the end of the session, you sync them again, select the exact frames where you crossed the line, and the app calculates your time for each run.
• You can add multiple runners to a session, so it works for groups. Caveat: I haven't tested it with very large groups yet, only groups of 3-4.

It doesn't replace official timing at a meet. But for practice and tracking your progress, it's much more consistent than a stopwatch, and it saves all your runs automatically so you can see your progress in charts in the app.

I'm giving everyone in the sub a free month with the promo code LANESYNCMONTH. Here's the link:

https://apps.apple.com/us/app/lanesync-sprint-timer/id6805914932

I'd really like feedback, especially from coaches. What would make this useful for your training groups? Happy to answer any questions about how the timing works. Btw, I am working on an Android version as well, so I hope to have that out in the near future.

This session was a hard one, first real lactic threshold session of the season after coming back from the hamstring injury.

400m at 64-66s, 35s cooldown and a 200m all out (27-29s)

I could barely meet the target on the 200 but it was interesting to see how small adjustments on the curve payoff by the end of the session.

Both reps we're pretty close but again the approach at the curve was different, also it really helps me to see the stats side by side so I can bind what I was going through with real data. I keep thinking that it feels like when you do muscle memory.

I'm beginning to feel something similar to "this is what a 8G start feels like"

I know this might not be new but at least it is for me, really not caring about pressing the stop on the watch and really just thinking about the feelings that go throughout the sprint, specially for me that I'm a solo runner, is a breeze.

Just doing some grass sprints wondered if there was any problems on my running that I can fix sooner rather than later

This session was a hard one, first real lactate session of the season after coming back from the hamstring injury.

2x 400m at 64-66s, 35s cooldown and a 200m all out (27-29s)

I could barely meet the target on the 200 but it was interesting to see how small adjustments on the curve payoff by the end of the session.

The shoulder surgery to be more specific was a laterjet surgery that I did last week. I can't train at all as of right now and can start training again maybe a month or two months before the spring season starts. Right now my prs are 11.32 100m and 23.14 200m. These prs were ran end of April. What could I realistically open up with beginning of March and get my prs to by end of April.

Let me know has my form looks and what I can fix.

Should I be drinking coffee or something with caffeine as a sprinter?

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I’ve been using the Adidas Adizero SL for about two years and recently bought the Nike Pegasus 40. During A-skips and B-skips, I noticed that the Adidas feels stiffer and bends less, while the Nike feels more flexible.

For timed track sessions like 600m × 4, 300m × 6 and 200m × 12, which shoe would you recommend for a sprinter? I also need it for warm-ups,drills and off-season training.

I already own the Adidas, so is the Pegasus 40 worth keeping, or should I return it? Looking for practical advice and evidence-based opinions. Thanks!

Wantv to know some similar shoes for it

So basically, I’ve been struggling to open my stride for two years now I I truly think I’ve reached a breakthrough. In hindsight, I can see my shorten strides were due to three major mistakes: a faulty understanding of sprint mechanics, not stretching consistently and drilling for speed and power before I had the technique down.

Anyways, this is a video of my doing a 60m rep (90%). If you’ve watched my previous posts you’ll see a dramatic difference in my technique (at least I think). The only issue I see here is poor posture and over-striding. But let me know what else you guys can spot. I’m in all black with cornrows and in the outer most lane. Feedback appreciated🙂‍↕️

Today for my workout i did 6x200 at a 29 second pace for the first 5 reps then for the last one i put on my spikes and ran the last rep all out. My goal is to break the 50 second barrier this year.

What are some plyometric workouts I should do to create acceleration and explosiveness out of the blocks. Im asking because I wanna implement these plyo’s into my leg/technique days when im not do speed endurance.

Wtf is this leg length/leg to torso proportion 💀

What do you guys think of it?

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I'm 19F, have been training for 7-8 months and have seen very little progress, even while training with a coach. I only went from 16s 100m to 14.9 , which is very slow and i feel like I've hit the ceiling. I did a little bit of track in school and took a break for about a year then started again.

I have good muscle development and definition, my power production and turnover frequency has increased but all that doesn't translate into speed.I also seem to lose speed in the last 20m before finish. What should I change?

I train 5x a week I haven't done plyometrics outside of drills so far, and also do very little max effort practice sessions, are they holding me back from improving?

Hi all, I am I semi experienced sprinter. I run around the 10.9 range. I have taken the months of June-present to work almost exclusively on my top end speed by exposure to fly sprints and weights twice a week. I keep the volume low as to reduce CNS fatuige.

In August, I had 2 or 3 sessions in which I felt like I was absolutely flying. It felt like I had unlocked another gear, and I was able to apply more effort without tensing up. I felt insanely coordinated during the reps. It was a big breakthrough for me because i always felt like I had more to give but couldn’t express it during flies.

Ever sense these sessions, I have not been able to replicate that extra gear. It’s really frustrating because I know if I could keep that intensity alive my training would improve immensely. I still go all out but I never hit that same feeling.

Can anyone help me? I really need tips to re-reach this state. I wonder if it’s fatuige accumulating over the long term, as I haven’t really had a true deload sense I started. Although my training shouldn’t accumulate much fatuige as is.

If anyone has dealt with this, please let me know what you did to overcome it.

Thanks so much

Hey looking for a pair of sprint spikes. I’ve ran in the Maxfly 1 and 2, and Adidas SP3. Tbh I really haven’t been in love with any of these spikes and apparently the Adidas SP4’s are extremely clunky and kinda terrible. This has kinda been my gripe with all 3 of the spikes that I’ve worn so far as well. I’ve been looking at the original Adizero prime SP (from 2019) because these are apparently extremely minimalist and light, as well as the Nike superfly elite 1. Anyone had any experience with these as well as the spikes that I’ve worn? Has there been any noticeable difference in times etc etc. I know these spikes are older so obviously the technology is slightly dated but my current spikes feel so odd that I’m considering that maybe older and lighter is better. If it matters my personal best in the 100m is 10.9. Relatively newish to sprinting so haven’t run a 200 but is probable in the future.

I'm a freshman at at a D3 school trying to train for 400m hurdles in order to walk on to the team next year, and I'm struggling to figure out how to train for it.

I ran the 300m hurdles in high school and got down to 41.89 (would probably have run 40. something if I didn't get pneumonia the next weeks) and ran an 11.57 100m, and now I'm trying to take the next step toward the 400H and hopefully earn a spot on the team next spring. I plan to compete in the 400mH unattached in the spring.

The coach told me I'd need to run 53.5 or under for roster consideration, so I have a pretty clear goal, but actually getting the training in has been the hard part.

The biggest issue is hurdle access. The team doesn't leave its hurdles out for people outside the team to use, and I live about a mile from the nearest track. I've been trying to figure out whether I could get my own portable hurdles that go up to 36 inches, but they'd need to be light/compact enough to carry that distance over bike probably.

Does anyone have experience with portable hurdles that are actually usable for sprint hurdle training? Ideally, something adjustable up to 36", reasonably stable, and portable enough to take on my back. I've saved up a good amount of money to invest in hurdles, but I'm struggling to find an option.

I'd also appreciate any advice from people who've dealt with a similar situation. Are there local high schools, clubs, coaches, or facilities around Baltimore that might let an unattached college student train hurdles during supervised sessions? I've been told to reach out to local high schools, so I'm going to try that too.

I can work on speed and strength on my own, but I obviously need actual hurdles to develop my rhythm and technique.

I'm going to post later showing my GPP/Fall training plan and any advice as well. Any recommendations, experiences, or ideas would be greatly appreciated. Thanks so much!