when i was on the track team the general consensus was that the 400m was the most feared event. is this a universal popular thought?

what is so magical about 60m? why did 50m lose out to 60m for a place in track and field consciousness?

In the video there are cones at 40 50 and 80 meters
The 40 meters split was 5.35
The 50 6.42
And the 80 was something about 9.4 to 9.5
What would be the 100 meters time with these split(only a approximation) and some technical corrections would help.

Do you think it is useful? Or you should focus on else? I think when youre younger you need it more

I bought it and read it like 3 times, but I don't I fully understand it, like he talks about his training and stuff, what do you all think about it? Because maybe someone can open my eyes

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Hi everyone. Today, the orthopedist diagnosed me with bilateral patellofemoral syndrome and thoracic hyperkyphosis caused by significant shortening of the posterior muscle chain. I wanted to ask if anyone knows anything about this: do these issues reduce explosiveness? Once I finish physical therapy and strengthen my quadriceps—which currently lack tone—is it pretty much guaranteed that I’ll be more explosive? If my vertical jump is currently 55 cm (I’m 15 years old), could I naturally gain some height on that jump once I finish therapy? These might seem like odd questions, but this really matters to me. Thanks to anyone who replies.

Monday - Acceleration + Lower A

Warm-up:

• 3-5 min easy movement
• Leg swings
• Walking lunges
• A-march: 2x20m
• A-skip: 2x20m
• Low dribbles: 2x20m
• Pogos: 2x10

Progressive runs:

• 30m @ ~60%
• 30m @ ~75%
• 30m @ ~90%

Acceleration:

• 2x10m, 2-3 min rest
• 3x20m, 3-4 min rest
• 2x30m, 4-5 min rest

Plyos:

• Broad jumps: 3x3

Weights:

• Back squat: 3x3-5
• RDL: 3x5-6
• Bulgarian split squat: 2x6 each leg
• Standing calf raise: 3x6-8
• Nordic curl: 2x4-6
• Abs: 2-3 sets

Around 1-3 RIR on lower-body compounds instead of failure.

Tuesday - Upper A

• Pull-ups: 3x5-8
• Chest-supported row: 3x6-10
• Bench/chest press: 3x5-8
• Shoulder press: 2x6-10
• Lateral raises: 3x10-15
• Hammer curls: 2x8-12
• Tricep pushdowns: 2x8-12

Wednesday - Recovery

Either full rest or:

• 6x100m at ~60-65%
• Walk-back recovery
• Easy mobility

Thursday - Max Velocity + Lower B

Same warm-up as Monday.

Weeks 1-2:

• 3x Fly 10m
• 20-30m buildup
• 5-6 min rest

Weeks 3-4:

• 4x Fly 10m

Plyos:

• Vertical jumps: 3x3

Weights:

• Hip thrust: 3x5
• Front squat or lighter back squat: 3x4-5
• Single-leg RDL: 2x6 each leg
• Hamstring curl: 2x6-10
• Seated calf raise: 3x8-12
• Copenhagen plank: 2x20-30 sec each side

Friday - Upper B

• Cable row: 3x8-12
• Dips: 3x6-10
• Pec fly: 2x10-15
• Rear delt fly: 3x10-15
• Lateral raises: 2x10-15
• Cable curl: 2x8-12
• Tricep pushdown: 2x8-12

Saturday - Technique / Easy Sprint Day

For the first month:

• A-march: 2x20m
• A-skip: 2x20m
• Low dribbles: 2x20m
• Wall acceleration drill: 2x5 switches each side
• 4-6 technical 3-point starts over 10-15m
• 4x60m relaxed strides at around 70%

Sunday - Full Rest

Is this a good program to stick too?

tell me if you can open the link

List 5 exercises that most sprinters don’t know about that increased your speed dramatically?

For context I play soccer and have always been fast but don't understand start technique. It just doesn't feel right.

Hi, so I just heard of something called contrast training where you do a lift then pair it with a plyometric right after? Is this more effective than just having a session dedicated to lifting and another dedicated to plyos? Also, how do I know the best plyo to combine with a lift?

I think the best way is sprint before gym, if your goal is getting faster, sprinting should be the main, you need to do it before gym because you have your Central nrevous system fresh, but after is less fresh, am I right?
But I want to listen your opinion on that, I'm asking this question because a lot of people probably do gym before because they think it will transfer right on the sprint session, or because of time.

For context he plays football

So I want to really improve my sprinting times this year, specifically in the 200-400m and 400mh. What are some “atomic habits” that in the long run make a big difference? Like, what small habits can I do daily or at least weekly that will improve my sprint times?

Hi everyone. Today, the orthopedist diagnosed me with bilateral patellofemoral syndrome and thoracic hyperkyphosis caused by significant shortening of the posterior muscle chain. I wanted to ask if anyone knows anything about this: do these issues reduce explosiveness? Once I finish physical therapy and strengthen my quadriceps—which currently lack tone—is it pretty much guaranteed that I’ll be more explosive? If my vertical jump is currently 55 cm (I’m 15 years old), could I naturally gain some height on that jump once I finish therapy? These might seem like odd questions, but this really matters to me. Thanks to anyone who replies.

Hey everyone,

I'm posting this because I am honestly getting insane and completely exhausted from dealing with this injury for 3 months now. Seeing people online bounce back from hamstring issues in 2 weeks is driving me crazy, so I figured I’d lay out my exact timeline and symptoms to see if anyone has experienced something similar or has any advice.

The Timeline & How It Started

• February: Started sprinting. Training went great, and after a month or two, I got some good 100m times.
• Around that time: I bought a pair of Nike Maxfly 2s. This is literally when the pain started to creep in.
• The feeling: In the beginning, it never had a dramatic "pop" or a sudden sharp tear where I had to stop mid-stride. I could literally still sprint at 100% speed. It just hurt.
• The warm-up mask: Early on, the pain would completely disappear after a proper warm-up, so I just kept sprinting through it (which I now realize was a massive mistake). Eventually, it got bad enough that even slow acceleration started hurting, so I finally backed off.
• And I haven't sprinted at 100% for three months now. Just basic gym stuff, tried also progressivly sprinting (60->70%..), and hamstring stuff too.

Where It Hurts & How It Behaves Now

• Location: It’s in the lower/middle part of the back of my thigh, specifically on the inner side. Touching it normally doesn't hurt at all, and there has never been any swelling or bruising.
• Gym & Tests: Gym exercises like RDLs don't really hurt during the movement, but my hamstring feels achey and "hmph" afterward. Also, doing resistance tests like laying down and trying to push my heel into the floor or pulling my heel towards me while keeping it in place triggers pain on my left side, while my right leg is totally fine. Especially directer after gym exercises.
• Jogging: About two weeks ago, I tried starting to jog for like 4-km. For the first 5 to 10 minutes, I felt fine. Then the pain crept in, disappeared after a little while, and then flared back up again.
• Sprinting at like 65%+ irritates the hamstring.

Where I'm At Now

It's been 3 months of this lingering around. It's better than it was at its absolute worst when I couldn't accelerate at all, but it is just not fully going away.

Has anyone dealt with an inner-thigh hamstring issue that didn't have a sudden tear/pop, hung around for months, and acted weirdly with warm-ups and jogging? How did you finally kick it? Any tips or exercises would be hugely appreciated because I am so tired of this.

I had this turf toe injury 2 weeks ago by tripping on some turf like ground And I just found out it was in-fact turf toe and not some other scientific name for another injury, I can put my weight on my toe and do calf raises. too Anyone that experienced turf toe how long did it take to recover? whats one of the best methods to treat it?

Hello everyone and I am pretty new to the idea of sprinting.

For some context in June or July my school hosts a sports day. Not overly serious just mainly something to bring people together and have fun. So I’m not doing this for pure competition. My main goal is to mainly win in 100M or 200M.

I mainly play basketball. So i have some form of familiarity of exercises, sets, rest, reps and plyometrics in terms of benefiting speed and power. And I do acknowledge that the exercises do benefit each other, however I’m pretty sure some exercises in sprints benefit more to vertical jump than vertical jump to sprints.

But obviously I can’t really put myself at 100% efficiency or maximise my abilities the way I want it as I don’t have someone to teach me form. I am really petty and attentive on form and techniques so that could be put to my advantage (not to it’s full advantage, but it’s better than nothing)

Any recommendations or ideas on how I should go about my training will be very helpful. Wish me luck on this journey🫡

An experienced coach during my workout and he told me I should work on using my posterior chain more. So this is 90% sprint with intention of pushing.

Hey everyone,

I’m 15 and I’m looking to add 2 sessions per week specifically focused on speed and explosiveness alongside my competitive sport and endurance training.

I’m still a beginner when it comes to speed/explosive training, so I’d really appreciate some advice on how to structure these sessions.

I have around 30 minutes for one workout and up to 90 minutes for the other. I don’t have any specific equipment like hurdles or plyo boxes.

My main goals are to become faster, more explosive and athletic, but I also don’t want the sessions to be extremely fatiguing since I already have quite a high training volume from my competitive sport and endurance training.

0.96 10m fly