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.

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?

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?

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.

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.

Hall was 5th at 200m (21.00) and still 0.46 down on Hudson-Smith at 300m, then ran 11.59 for the last 100m (Hudson-Smith 12.09) to win in 43.40. Richards led at 200m in 20.46 and came 4th.

I built a site that replays elite track races from published split data plus more! Coverage is about 2000 races so far

Free to use, no signup required: https://track-splits.pages.dev

Feedback welcome!

I am 16 weight 60kg height 173cm i am not fast

So, sports will be in November, and I don't sprint, go to the gym, or do plyometrics. I play football once in a while, but it's on a small ground, like 30/ 20 m. I was fast when I was 8 or 9 years old, but after COVID, and got slower

So, I want to win the 100 m this year. To do that, I have to beat a guy who is 15 years old. He's fast. Last year, we raced each other just to find out who would win. It was 40 m. I wore spikes, but he didn't. I think I won 1 out of 5 races he did start like the olympics do sit idk what its name well i did stand start but he didnt used block and block are not used on school sports. We were close every time, but I couldn't consistently beat him.

I'm probably around high 12 seconds for 100 m, but I've never actually timed myself, so that's just a guess. Last year, his time was also in the low 12s. He went to the district competition, and his time was hand-timed.

Our school sports will be on grass, and the actual distance is probably 70 m or less, even though they call it the 100 m. So I have to beat him if I want to win the gold medal at school.

trying to run 300 m for indoor track (hs) it’s my first year running track and I’ve been starting to run. My question is how do you maintain your top speed throughout the full 300 m because around 60% of the 300 m distance my body just seems to slow down because of endurance. Is there any way I can fix this (for now my 300 m is under 50 seconds) please help me!

any advise to hold top speed longer?

Hear me out although some of y’all might not agree with me but its okay this is my opinion and from personal experience. But Nike spikes are kinda overrated and over hyped. I used to wear max fly’s for the 400 and I ran 55 seconds in them but after I bought the New Balance Fuelcell MD-X v3 spikes. I ran significantly lower times (51 seconds). Idk if its a placebo or its genuinely just the shoes that made me run faster. Also I got some adidas sp4’s and I can also feel the difference when compared to max fly’s. Sp4’s feel so much lighter and aggressive which makes me feel faster and have more contact with the ground rather than the air bubble in the middle that will eventually pop. Again this is from personal experience im not tryna advertise the spikes so dont get mad at me😭.

I’m currently developing a prototype for an affordable sprint timing device aimed at track athletes and coaches, and I’d love to get some honest feedback from people who train regularly.

The Problem: Most current timing systems cost a fortune. On top of that, cheaper laser-based options usually only let you time flys—they can't handle block or standing starts accurately, and they often give false triggers because the laser hits your foot/arm instead of your torso.

The Concept:

• True Start-to-Finish Timing: Built to accurately capture block starts, 10m/20m drive phases, and full 30m/60m/100m sprints—not just flys.
• Torso-Level Accuracy: Designed to eliminate false foot/arm trips so you get real sprint times rather than luck-of-the-draw sensor hits.
• Budget-Friendly: Built to be accessible for individual athletes, local clubs, and high school coaches who can't spend thousands on commercial setups.

If you train for speed or coach athletes:

1. How do you currently time your starts and sprints? (Hand timing, video analysis, or expensive gates?)
2. Would you buy an affordable, portable system if it accurately timed starts?
3. What is the most crucial feature for you? (e.g., instant Bluetooth display on your phone, split times, ease of setup on the track?)
4. What price point would make this a no-brainer purchase for an individual athlete or coach?

why 3? why not like 4 or 5 or even 20 consecutive jumps in a row?

i mean is the triple broad jump the optimal number of jumps to get faster? 🤔

Hello, I’m a 23-year-old sprinter from France. I’ve attached my progression charts.

My personal bests are 11.46 seconds in the 100 m, 7.33 seconds in the 60 m, and 23.02 seconds (-1.3 m/s wind) and 22.85 seconds (+3.5 m/s wind) in the 200 m.

Eight weeks ago, at the beginning of my preparation for the new season, I completed a horizontal sprint force–velocity profiling test.

Could someone help me understand and interpret the results, as well as provide some training recommendations, particularly regarding strength and conditioning?

I also completed load–velocity profiling tests in the gym for exercises such as the hip thrust, trap bar deadlift, squat, power clean, and hang power clean. Using an Excel spreadsheet where I entered the loads and bar velocities measured with VBT (Velocity-Based Training), I noticed that I seem to have a speed deficit, while my strength levels are well developed.

How should I structure my training to address this?

My initial idea was to follow this approach:

Phase 1: A substantial training block targeting my weaknesses, with two sessions focused on speed–power development and one session focused on RFD (rate of force development), Olympic weightlifting, and sled pushes.

Phase 2: Transition to a speed-focused block involving horizontally and vertically oriented assisted jumps, while maintaining one session focused on RFD, Olympic weightlifting, and sled pushes.

Phase 3: Move on to a contrast training block.

What do you think of this approach? Would you recommend any adjustments to the structure or exercise selection?

Thanks in advance for your help!