Sprints

Run at maximum effort for short distances or intervals. Focus on explosive starts and powerful arm drive.

Quick facts

Primary and secondary muscle groups targeted by this movement.

Cardio

QuadsHamstringsGlutes (max)Calves

What you need and how to position yourself before starting.

No Equipment

Alternate

Standing

timedistance

Follow these cues to master proper technique and stay safe through every rep.

Step 1Warm Up
- Jog for 5-10 minutes to warm up your muscles.
- Perform dynamic stretches: leg swings, high knees, butt kicks.
- Do 2-3 build-up sprints at 50-75% effort.
Step 2Execution
- Get into your start position with one foot forward.
- Explode forward, driving your arms powerfully.
- Maintain a forward lean during acceleration.
- Transition to upright running at top speed.
- Run at maximum effort for the prescribed distance or time.
Step 3Recovery
- Decelerate gradually over 20-30 meters.
- Walk back to the start position.
- Rest 60-120 seconds between sprints.
- Perform 4-10 sprints based on your program.

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