Flying Sprints

Recently, "flying" sprints have become a favorite of speed coaches everywhere, and for good reason.

When it comes to training "speed", there are actually multiple elements to consider for the best possible result.

Often, athletes work on speed only through a narrow window of ability. They constrain themselves by setting a total distance to cover and starting each rep from a stationary position. Say, a 20 yard dash, for example.

The problem, here, is that we are the mercy of the need for acceleration.

Drills like 10/20/30/40 yard dashes are EXCELLENT tools, but they work a specific aspect of speed, namely acceleration. Acceleration is the ability to move from "0-to-60" in the shortest amount of time and distance possible.

Some athletes may never reach top speed in a 20yd dash, others may reach it very quickly after the start. The problem with this lies in the amount of time/distance spent operating at MAX VELOCITY.

If we want to full maximize our speed training, we need to train BOTH sides of the coin.

Enter the Flying Sprint.

Flys allow for a controlled environment in which each athlete works at maximal velocity for the same distance.

To set up, we must first designate the intended Fly Zone. We can do so by simply placing cones at the appropriate distance from one another, or by using lines already marked on a track or competition field. This Fly Zone can be almost any distance, though it is most frequently confined to 10, 20, or 30 meters (or yards).

This Fly Zone can be considered the window during which the athlete should be operating at TOP SPEED, from start to finish.

We achieve such speed by allowing for a gradual build up prior. We begin each rep by working up from a stationary position to a full speed run with proper mechanics.

This lead-in distance can really be whatever each individual athlete needs in order to reach maximum velocity by the first marker.

On the other end, we must remember to slow down gradually as well. If we apply the breaks too aggressively, we unnecessarily risk strain or other injury.