Flying sprints have been around for awhile now, and they have been used as an exercise for the development of maximum velocity or “top end speed”. The idea is to build-up slowly in a relaxed manner and eventually hit top speed for a certain duration or length. This allows the athlete to solely focus on their maximum velocity speed versus having to utilize maximal acceleration to get to that same velocity. Normally, our athletes utilize a 30-40 yard build up that leads into a full-speed sprint for 10-20 yards, these are called “flying 10’s” or “flying 20’s”. These maximum velocity sprints are one of the most important tools a coach can utilize in helping athletes become faster, and taking the fast ones to the next level.

Now, some might ask, “If I’m not a sprinter or a track coach, why would my top-end speed be important since most team sports are acceleration based?”

The Importance:

Research has shown that improvements in maximum velocity can and will affect the entire acceleration profile. In simpler terms, if an athlete achieves the highest top speed throughout a race, that same athlete is also likely to attain the highest speed at every split throughout that race (0-10m, 10-20m, 20-30m, etc.). Therefore, improving your maximum velocity capabilities can in turn help improve your acceleration.

NO, we are not telling team sport athletes to substitute acceleration based exercises and sprints with max velocity work. Acceleration technique is a skill that needs to be taught, learned, and improved upon. Although, if you want to be FAST fast, maximum velocity technique and sprints should be included in your programming along with acceleration work.

  1. Develop Technique
    1. Posture Upright and Neutral
    2. More Frontside Lift
    3. Attack the Ground Down and Back
    4. Less Backside Swing
    5. Stiff Ankle Contact

2. Train at Maximum Velocity

3. Keep Volume Low, Rest Time High

3. Time/Record Improvements

Tune into our social media pages over the next couple days to see video demonstrations of exercises that you can utilize to improve upon your max-velocity running!

Facebook: @totalathleteperformance