theSprintCLUB
@theSprintClub
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For the Art, Science and Love of Speed
Atlanta, GA
Joined August 2022
Macro Sprint Framework | the Hierarchy of Sprinting 🏃🏿♂️💨 1. Stiffness and elasticity 2. Power 💪🏿 3. Speed ⚡️ 4. Speed Endurance #theSprintClub
#sprinting
#speeddevelopment
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Elite sprinters need to master the "whip from the hip" - using high limb velocity through the air combined with stiff ground contacts for maximum reactive force. #SprintMechanics
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This is why stomping or mushing while sprinting doesn’t work… too much pressure doesn’t allow for elasticity to work for you. Too little force and there isn’t much or any elasticity
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🏃💨 Elasticity lets muscles store and release energy efficiently, while stiffness ensures that energy propels you forward, not just absorbing impact. Build these qualities and you're not just moving—you're blazing! 🔥 #Biomechanics
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Sprint acceleration is all about the shin angles (and direction of force application) Proper technical execution means maintaining low shin angles for the first 4-5 steps. #SprintTechnique
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THIS ⬇️ Is building #elasticity… A foundation 🧱 for #speed 🏃🏿♂️🔥💨 Extensive #plyometrics ✅ Hops ✅ Skips ✅ low level bounding
USL Acad Day #3 - Lateral/Decel -Introduction to higher impact plyos -High quality ground contacts across midline, outside of midline, and frontal plane -Deep yielding decelerations to ‘feel’ relaxation, enhance brakes #plyos #LTAD #power
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Power = Force × Velocity. Elite sprint training focuses on finding the optimal resistance that produces the highest power output, not just maximum force. #SprintScience
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The best athletes know that recovery is just as crucial as training. Adaptation demands rest. Without proper recovery, training becomes self-destruction.
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Less is more with resistance training! Studies show sprint resistance should stay under 20% of body weight. Going too heavy can embed slower movement patterns. #SprintScience
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@BrendanThompsn This analogy effectively illustrates the importance of developing stiffness throughout the entire body. Altitude drops and isometrics are excellent methods for building the stiffness and fascial resilience necessary for optimal speed and power performance.
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Hope you liked this tweet… If not, pretend you did and share it anyway. Follow @theSprintClub, and join my email newsletter list —future you will thank me
Calf (and soleus) strength is crucial for elite sprinting! Research shows weak calves create "power leaks" during force application. One elite sprinter took a full year of dedicated calf training to eliminate force absorption issues. #SprintTraining
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"Only train athletes to a level from which they can recover." 💪🔄
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BOUNCE has a visceral feeling and people seem to intuitively understand this fundamental element of sprinting
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The direction of force application is MORE important than total force produced in sprinting! Focus on proper force vectors for maximum speed. #SprintScience
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Sprinting drills aren't even close to being the most important thing that athletes can do to help them sprint & perform their best. That being said, I still cringe 😬 at the numbers of high school athletes we still see doing the B skip as with the pointy toe marching band style
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Pogos Bounces Low Bounds Bent Leg Bounds Depth Jumps Emphasizing BOUNCE with sprinting
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