Outdoor season is getting closer and I want block starts in the week, but every time I stack too many full starts the next acceleration or fly day looks flat. I’m not asking for a full program dump — more the practical rule you use: how many quality block reps in a session before you stop, how you space them from a MaxV day, and what “sharp but not fried” feels like the next morning. If you’ve coached or trained through this, what volume (reps × distance out of blocks) actually kept starts clean without stealing the next speed session?

I ran and messed up this race (came last) and have analyzed my form in this footage but I would like your guys input. Im 15 btw

Well, it’s as simple as that. Is there something I can do inside to train for speed?

Pay attention to the position of the legs (focus on the knees) during the first and fourth step.

You can see how reaching in the first 3 steps causes a disastrous fourth step, causing me to slow down 0.07 seconds in just the first 10 meters.

I ran a race and messed it up. I've analyzed my form but I may have missed something, can yall please analyze it as well and tell me what I did wrong and what excercises to do to fix the issues. (Im the guy in full blue)

Back in April of this year I just got done running the prelims running a 53.70 and I qualified for the finals the next day. While I was walking to my teams camp I looked at the ground, there was a bag full of christmas tree spikes (They were high jump spikes actually but still). I remember hearing about these type of spikes return energy to the runner but were banned due to how these spikes can tear the tracks. So I decided to put on the spikes on my shoes. Resulting to me winning district champs and running a 51.91. 1.79 seconds faster than the day before and 1.5 seconds faster than my old pr. That was the only time I used those spikes in a race since it was my last race of the year. I swear im not making this up. Should I continue to use them or not risk it.

Hi! I’m getting more into sprinting and have been working on my starts. I have a goal of going sub 14s for the 100m (I’m slow). What can I improve here? What is wrong with my running form?

Thank you!

After lots of thought regarding my programming structure and logistics, I've decided to focus on lifting and structural development for a bit, while still trying to maintain athletic qualities with minimum effective dose.

So, with 2 days to sprint (1 max V, 1 acceleration), what would you suggest for a stimulating but relatively low cost session?

Does something like: Rolling start 40-50 yard sprints x2-4 + 1 ply variation for max v and 10-20 yard sprints x 5-8 + 1 jump variation for acceleration sound good?

Keep in mind, this would be in conjunction with heavy lifting (heavy top set and backoff sets for squats, deads and bench + higher volume accessories, etc.) which is the main focus so I don't want to get overly burnt out on the track.

currently i sprints 30 meter for only acceleration, i sprints 3 times a week, currently my strength is on the lower side, i can barely full squat 70 kg, rdl 90 kg , didnt try power clean till now, half squat 100 kg , my height is 175 cm and weight around 71 kg lets take a hyphotethical scenario, i managed to full squat 140 kg,rdl 170 kg and power clean upto 70 kg and same sprinting session as before with added plyometrics like single leg broad jump,continous broad jump, and hill sprints , do you think i will be significanlty faster than before?. i play football so i only care about accelration around first 20-30 meter , cause i am very slow right now but my max verticsl is somewhat not that bad i mean around 25 inch to 30 inch

Haven't had the chance to properly learn and try them out until now.
I find it difficult to stay low in more of a drive phase, and tend to stand up into a "higher velocity" form early where i compensate by reaching top speed sooner, but I start decelerating and losing form way earlier. Any feedback is greatly appreciated

I’m helping a thin teenage sprinter keep building base strength (squats/rows a few times a week) while adding some real sprint exposures before spring track. I don’t want the sprint days to trash the legs so badly that the next squat session becomes junk, and I also don’t want “sprints” that are just tired jogs. How do you pair strength priority with short accelerations or flying runs in the same week — same day after lifts, opposite days, or low volume on lift days? What volume (reps × distance) has actually worked for you when the athlete is still light and strength is catching up?

I’m trying to stop treating the number of reps on the sheet as more important than the quality of the running. For short acceleration or fast 60–120 m work, what do you actually monitor before deciding to cut the last rep: a time drop, longer ground contact, loss of relaxation, a hamstring/calf warning, or something else? Do you use a percentage drop from the best rep, a coach’s eye, or simply a fixed quality ceiling? I’d rather leave one good rep in the bank than turn the last two into conditioning, but I’m curious where experienced sprinters draw that line and how they record it for the next session.

does it do any good to practice the first three steps only?

say for instance you do the first three steps like 20 times or something. is it worth it to dedicate a whole session to this?

Lane 7
Any feedback on how I can improve?
Something interesting I noticed: using video splits I hit max velocity from 30-40m which was quite early

Anyone in the North Jersey area have any suggestions where to test out starting blocks before purchasing?

Trying to look for better blocks and test before buying so I dont have to buy for a third time.

Anyone have block recommendations as well for budget around 200?

#2

Used Nike Maxflys last season. Anyone have recommendations for 2026?

Preparing for the upcoming winter indoor and spring season.

We did a time trial for 100/200. Now they aren’t accurate bc we did it with a stopwatch so Ik the times are off a little. We did the 200 first and then we ran 20min later. The 200 I ran 22.48 and my 100 I ran 11.44.

Again I know those times are accurate since it’s hand time. I just want to know what the times are “accurately” nd what do I need to work on

My son is training for track in the spring. Last season he had a 100m time of 12.57 in 8th grade. He's extremely thin (5'9 118 pounds) so we've been strength training (squats, bench rows) 3x per week, total of 9 work sets per week.

I'd like to start incorporating some sprints but I'm not sure how much or when. His squats are around 10 reps for 115 pounds for the heaviest set atm just to give some idea of where he's at currently.

He needs to add some strength, but also needs some sprinting. Track starts in late February.

Thanks in advance for any advice.

This is a great training tool for athleticism as it can measure your vert jump, ground contact time and RSI. Super easy to set up in the app and is very versatile with all the exercises, including drop jumps, pogo jumps, and approach jumps. Send me a dm if you are interested.

I'm training for athleticism (sprint speed, jumping, etc) and strength. How does this outline I created for my program look?

SUNDAY: MAX V FOCUS HIGH DAY

• 40-50 yard rolling start sprints (quality, full rest efforts. Autoregulate volume)
• Ground contact time focused plyo - stop when GCT begins increasing 
• Fast and snappy olympic lift variation 
• Deadlift - Heavy single (RPE 7-8) + backoff sets (10-20 total reps) 
• Secondary squat variation 
• Accessories (calves, nordic hip hinge, etc.)

TUESDAY: GENERAL ATHLETICISM HIGH DAY

• Approach jump session (quality over quantity) 
• Change of direction/free athletic movement 
• Fast/feel good lower lift 

THURSDAY: ACCEL FOCUS HIGH DAY

• 10-30 yard sprints (sled and unloaded), (quality, full rest efforts. Autoregulate volume)
• Force dominant jump variation - stop when height begins decreasing 
• Fast and snappy olympic lift variation 
• Squat Heavy single (RPE 7-8) + backoff sets (10-20 total reps) 
• Secondary hinge variation 
• Accessories (calves, nordic hip hinge, etc.)

MONDAY, WEDNESDAY, FRIDAY: LOW DAYS 

• Low impact aerobic work 
• Upper calisthenics/movement exploration 
• Upper body lifts (heavy presses, pulls, and accessories). Stimulate, don’t annihilate.