How Flying Sprints Will Help You Get Faster | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How Flying Sprints Will Help You Get Faster

February 19, 2013 | Raymond Tucker

Must See Speed Videos

If you want to increase your top speed, running traditional sprints will only take you so far. By the time you accelerate and hit your top speed, fatigue will set in and you will only be able to maintain this speed for two to three seconds. (Learn the essentials of a speed workout.)

Enter Flying Sprints. These allow you to gradually build up your speed, then focus on running at max speed for a specified distance. Running longer at full speed will teach you how to increase your stride frequency, which directly translates to more speed.

I recommend performing Flying Sprints at least twice a week on your speed development days. Gradually increase the distance by ten percent, while maintaining proper form and sprint mechanics.

  • Set up a cone at the starting line, a second cone 20 yards away and a third 40 yards away
  • Perform a falling start
  • Accelerate so you are at full speed at the second cone
  • Sprint at full speed to the third cone
  • Gradually decelerate

Sets/Reps: 6xDrill with 3-5 minute rest between sets

Find more ways to get faster on STACK's speed page.

Topics: SPEED DRILLS
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Must See
Brandon Jennings: "Always Improve"
Views: 2,022,389
Patrick Willis' Homegrown Off-Season Workout
Views: 1,218,472
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,038,581

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Rev Up Your Sprint Training With These Complexes

The Science Stuff For a sprinter, there are three key objectives to strength development in sprint training. Increase force production by myofibrillar...

Lengthen Your Stride for Maximum Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

Burn Your Competition with This Sprint Workout

3 Speed Training Essentials You Must Develop to Get Faster

Improve Your Football 40 Time During the Season

Skipping Drills: The Missing Link From Your Speed Workouts

Improve Your Baseball Speed With This On-Field Workout

Speed Plyometrics to Help You Run Faster

The 5 Elements of a Successful Speed Training Program

Build Strength for Baseball and Softball Speed

Build Game-Breaking Speed With This Exercise

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: The Treadmill Challenge

The Off-Season Baseball Speed and Agility Workout Program

Soccer Speed and Agility Drills for Women

How to Train for Speed in Cold Weather

Get the Most Out of Foam Rolling

How to Build First-Step Quickness for Baseball and Softball

Get Faster With the Ultimate Stair Workout

How to Safely Decelerate Faster

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

3 Speed Workouts to Improve Your Top-End Sprints

8 Positions to Lower Your 40-Yard-Dash Time

Acceleration Drills to Increase Speed

8 Speed Workout Tips to Get Faster

ZSeries 10-Minute Workouts: Multidirectional Run

10 Reasons Why You're Not Getting Faster

5 Essential Cross Country Workouts Explained

Sprint Faster With Speed Demons

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

12-Week Off-Season Baseball Speed Workout

The Secret to Tom Brady's Newfound Speed

4 Powerful Band Agility Drills

How to Improve Your Basketball Quickness in 5 Minutes

Here's Why Andre Williams' Breakout Performance Was No Fluke

Ditch the Sprints. Here's How to Build True Sports Speed

Make Quick and Powerful Cuts Like Adrian Peterson

Get Faster With 'The .10 Second Difference' From EXOS

5 Ways to Spice Up Your Ladder Drills

Linear Speed Drills to Improve Athleticism

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

ZSeries 10-Minute Workouts: Track Sprints

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Stability Training Can Improve Your Agility and Range of Motion

3 Box Drills That Develop True Game Speed

Improve Your Footwork to Improve Football Agility

STACK Challenge: 300-Yard Shuttle