13 Sprinting Workouts & Techniques from a collegiate runner

As a runner, have you ever wondered how to take your sprinting to the next level? Whether you’re just starting or are looking for ways to improve your form and speed, this blog post will provide beginner to advanced sprinting workouts and techniques. By the end, you’ll be able to tackle any running challenge that comes your way confidently. So let’s get started! Skip to the workouts here.

Sprinting techniques and form for speed and efficiency

Speed and efficiency are two essential qualities for a successful sprinter. It takes more than practice to achieve them; good form and proper techniques are vital to running optimally. Sprinting with precise body movement and an efficient technique will be faster and more efficient than if a poor form or inaccurate movements are used. Good form helps you take advantage of the ground below your feet, allowing you to propel yourself forward successfully. An effective technique ensures that each step is executed with power and direction, ensuring no wasted energy during the race. Speed and efficiency go hand in hand with good form and correct techniques, making them essential building blocks for every sprinter striving toward success.

#1 Arm Movements- don’t twist your arms or torso while sprinting

Your arm movements are critical to propelling your body forward when moving at maximal effort. Try not to let your arms cross over your torso. Move your arms front to back and keep your arms at a 90-degree angle.

#2 Feet Position- fast off the ground

Maximize your speed while sprinting by using a high-force output. Each stride takes you forward, land on the middle of your foot with toes pointing up towards the shin, and ensure that your Heel rises in an arc away from contact with the ground. Keep it under and in line with body movements for maximum efficiency!

Tips and Drills for Proper Form

#3 Knee Position- keep your knees high when you sprint

Maximize your power and stride length with a high knee position during sprinting. Your legs should reach out to their fullest potential, as, ultimately, this encourages greater speed and better performance. Think of how cheetahs move at full speed – sleekly powerful and reaching through each step for maximum force in body placement! Practice a higher knee position when running to have explosive bursts of energy throughout the race.

#4 Head Position- good posture for sprinting

Keep your head up, relaxed, and forward-facing to ensure the best posture. This helps to properly align the spine while enabling better concentration and speed during physical activities or day-to-day tasks. Upright positioning also prevents potential injuries by distributing stress evenly throughout your body for maximum efficiency!

#5 Shoulder Position-essential for efficient sprints

Proper shoulder posture is essential for your success as a sprinter. Reap the rewards of an efficient sprint by reducing lateral motion from improper alignment and keeping arms pumping. Doing so will ensure that you are making optimal energy use, leaving more in reserve for those last few meters near the finish. Make sure you stay steady and keep your shoulders close during each stride.

Drills to Improve your Sprinting and Running Form

#6 High Knees- beginner to advanced sprinting drill

D your knees up high and fast with good form for 10-25 meters. The goal is quickly transitioning off the ground and getting your knees to your chest.

#7 Butt Kicks -beginner to advanced sprinting drill

Pull the Heel of your foot to your butt as fast as possible for 10-25 meters—similar goal too high knees. You want your feet to come off the ground as quickly as possible. 10-25 meters.

#8 Power Skips- Intermediate to Advanced sprinting drill

For power, skips use your momentum to lift into the air, one knee at a time, like high knees. For power sprints, your goal is to get as high as you can in the air. Maximize your power and push hard off the ground. 25-50 meters.

#9 B Skips- Intermediate to Advanced Sprinting Drill

For this drill, drive your knee up, then extend at the knee to then pull down fast with the glutes and hamstrings. 10-25 meters

#10 Bounding- Beginner to Advanced Sprinting Drill

Improve your power and efficiency with bounding! This higher-intensity running drill will help you reach new heights – literally. With each stride, maximize both vertical displacement and horizontal distance for maximum impact on performance. To ensure a smooth transition into this exercise, jog 5-10 yards before starting the drill; then take off the up flat ground or an incline to supercharge your success.

The Best Sprinting Exercises for every Athlete

Unleash your inner Athlete with customized sprint workouts for every fitness level! From short bursts to longer intervals, get ready to experience the exhilaration of pushing yourself and building endurance. Try out these three different types today – you won’t regret it!

#11 Power Intervals- Intro to Sprinting Intensity

This workout is focused chiefly on effort vs. distance. On a reliable surface, give your max effort for 5-15 seconds with complete recovery. So you can walk back to the start or give yourself a minute’s break. Since this is based on the max effort, you will want to be fully recovered for each rep.

Beginner: 5-sec max effort, full recovery X 10

Intermediate: 10-sec max effort, recovery X 8-12

Advanced: 10-15 sec max effort, recover X 15

Mix it up: Add a steep incline to the workout

#12 Ladder Sprints- Intermediate to Advanced Sprinting Workout

For this sprinting exercise, you will need a track or to mark 100 to 400 meters on a paved trail or pavement. Mark every 100 meters for a mark at 0, 100, 200, 300, or 400. Give yourself 1 min of recovery between each rep and 5 minutes between each set. R Stands for rest.

set 1: 100, R, 200, R, 300, R, 400

set 2: 100, R, 200, R, 300, R, 400, R, 300, R, 200

set 3: 100, R, 200, R, 300 R, 200, R, 100, R

For this workout, aim for time. Start set 1 with a 7/10 effort, set 2 with an 8/10 effort, and the last set goes all out.

#13 The Tabata Method- Advanced Sprinting Workout

Japanese scientist Dr. Izumi Tabata developed this workout. It is only 4 min, but it is very intense and effective at improving fitness. Make sure you have an excellent warm-up before starting. Your sprints can begin with an 8/10 effort level and have your last two efforts at max effort.

20 seconds sprint

10-second rest

repeat eight times for a 4 min workout

This HIIT workout is intense. If you are at a high fitness level, try giving yourself a 10-minute jog and then repeating the workout. Good luck!

Recover after your workouts

Sprinting is incredibly effective and time-efficient, but it can also be grueling. Be sure to listen to your body and understand when it’s time to rest. Recovery after a sprinting workout is just as important as the workout itself. It gives your muscles adequate time to repair, rebuild and strengthen so you can take on your next challenge with enthusiasm! You’ll be back running faster and stronger with proper recovery. So, enjoy every second of your sprinting workouts – they’ll get more intense as you go. But remember to rest – it will ensure each sprinting session pushes you further toward success.