🏁 Learn Sprinting
Sprinting skills
18 skills, beginner to advanced. 16 of them can be checked from a phone video with honest form analysis — no fake scores.
Beginner
5Sprint Posture
Posture is the foundation of sprinting — everything else is built on it. A tall, stacked b…
Analysis
Arm Action
Your arms set your rhythm and balance your sprint, and your legs follow what your arms do.…
Analysis
Knee Drive
Powerful knee drive is what creates a long, forceful sprint stride. The cue is 'knee-up, t…
Analysis
Forefoot Strike
Here's an important contrast with distance running: at sprint speed, landing on the ball o…
Analysis
Relax at Speed
Tension is the enemy of speed. It sounds backwards, but staying relaxed at full effort is …
Intermediate
5The Drive Phase
The drive phase is the powerful acceleration right after the start — roughly the first 20-…
Analysis
Acceleration Lean
During acceleration, a strong forward lean points your force backward into the ground so i…
Analysis
Triple Extension
Triple extension is the full, explosive straightening of your hip, knee, and ankle all at …
Analysis
Front-Side Mechanics
Front-side mechanics means keeping your leg action in FRONT of your body: the knee drives …
Analysis
Strike-Back
Strike-back (often called 'pawing' or 'clawing') is the active downward-and-backward motio…
Analysis
Advanced
5Max-Velocity Posture
At top speed your posture flips from the leaning drive phase to nearly vertical. Once you'…
Analysis
Quick Ground Contact
At top speed, the single biggest difference between elite and recreational sprinters is ho…
Analysis
The Block Start
The block start (or a 2-point stance for team sports) is the explosive launch that sets up…
Analysis
Block Clearance
Block clearance is the first one or two steps as you leave the blocks — the bridge between…
Analysis
Stride vs Frequency
Your speed is simply your stride length multiplied by your stride frequency (how long each…
Analysis
Insane
3Curve Sprinting
Sprinting a bend (the 200 m, relays, and most field/court running) adds a sideways force y…
Analysis
Top-End Float
Once you've hit top speed you literally cannot accelerate anymore — so the elite skill is …
Deceleration & Cutting
For field and court sports, stopping and changing direction is as important as acceleratin…
Analysis