r/Sprinting

This is a simple post , likely asked many times before but in any world is it possible for somebody with ”average” genetics to run fast with low calf insertions. People always say “long Achilles = athleticism“ and it sucks cause I’m not a person that has it. Secondly does late stage bone growth around 17-18 help with sprinting naturally? I’m planning on training no matter what but I’m curious of the opinions of others.

Am I underperforming in races? This season I’ve run 51.88 earlier and a 51.35 today both on outdoor tracks. But I’ve run workouts like:

300m+100m workout

36.2 - 1 minute rest - 12.3

25 minutes rest

36.4 - 1 minute rest - 12.4

200m+100m workout

23.2 - 1 minute rest - 12.2

20 minutes rest

23.5 - 1 minute rest - 12.3

20 minutes rest

23.4 - 1 minute rest - 11.7

The splits were hand timed by me from standing start no reaction on an indoor flat track. I was running faster on both workouts than a guy who ran 48.41 this season and my coach told me I can run sub 49.

Does anyone know how to fix this and perform on race day?

i currently run a 12.3 in the 100m and 25.3 in the 200m (men’s). i jumped from

13.0 -> 12.2

26.8 -> 25.3

in 1 year with no off season work. this off season im planning on putting in lots of work. however, im not completly confident if i can break that sub 11.5 by next year. were any of you guys able to make this big jump? are there any of you guys that made crazy progress in 1 off season?

Recently been very interested in starting serious sprint training. I wrestled in highschool so never trained running or sprinting intentionally, but I ran an 11.0 100m, so I would think theres potential to be decent if I trained for it? Just don’t know how to start. I’ve remained very active with lots of running hiking and lifting. But slightly overwhelmed with all the info out there and obviously want to prevent injury at early stages.

Any recommendations on the best way to start?

I usally do like 4x60m with 5/6 min rest than depth jump, bounding and going forward pogos

I think there's a few ways this could affect things, but what prompted the question was seeing another thread talking about "don't sprint more than 3 days per week", which makes some sense when you are tied to a 7 day week. But it seems like sprinting every other day would be ideal (at least for most portions of training, obviously rest and racing can impact that).

If that's true, then you'd ideally be sprinting (or doing a hard/fast day on the track) 50 out of 100 days. But because we tend to build our training around a 7 day week, most athletes would only be programmed to go fast 42 out of 100 days.

Here is my son's workout routine that we're planning to implement through summer. Is this a good workout regiment to use while training for baseball?
When considering REST, is an "easy" practice day, a game day, and an off day Sunday enough? What would you add or change for the biggest effect, allowing for his baseball schedule, but also maximizing gains in speed and acceleration.

Monday: Acceleration work
Plyometric/ladder warmup & stretch
3x Kneeling Takeoff Drill getting 6-7 steps
3x8 Trap Bar Deadlift
3x8 Trap Bar Romanian DL
3x8 Bench Press
30 sec. Isometric split hold against immovable force
Pigeon Stretch, Eagle Stretch, 90/90 hip stretch

Tuesday: Practice
Batting cage and Bullpen. Easy day. Oh, he's also a pitcher.

Wednesday: Shoulder/Hip Separation
8x Kneeling Underhand Heavyball Toss
8x One Knee Underhand Heavyball Toss
8x Batting Stance Underhand Heavyball Toss
8x Crow-Hop Underhand Heavyball Toss
3x PVC Driver Drill (Basically a PVC pipe to activate the stretch between hip shoulder)
3x Bat Wall Drill (Used to drive the shoulder toward the wall from a hip stretched position)
3x8 Cable Trunk Pull
3x8 Simulated Cable Machine

Thursday: Practice
Mostly baseball. The do run bases, so there is some sprinting. No hitting, some fielding/throwing. Easy day, other than running bases.

Friday: Speed / Power work
Plyometric/ladder warmup & stretch
4x Flying Sprints 60 feet
3x10 Trap Bard Jumps
3x10 Barbell bent over rows
3x8-10 Pedestal Squats
3x Pull Ups to failure

Saturday: Game or Practice
Either a game or we do a lot of fielding and situational stuff.

Sunday: Game or rest

My best 10m fly is 1.07 and my best 40yard is about 4.97. I play soccer and I am curious how fast is possible for an average athlete.

i play soccer so, so if I’m able to hit a 1.00 10m fly that would make me one of the fastest players on the field, but how achievable is that?

I had been sprinting regularly for about a year then tore my acl and have been doing it again for about 8 months. I managed to drop my time from 1.12 to 1.07, and I am 24, so puberty boost isn’t going to be kicking in anytime soon.

I just want to know what’s like the best an average athlete can get to

Harness around the torso or belt around waste for resisted sprints? I'm gonna assume the belt around the waist is superior since it is closer to the center of mass. Even though the harness may have better distribution of load, overall I'd say it biases towards the upper torso (above COM) which could mess with posture. Any thoughts?

Hello. I have no hamstring injury when I was training 100m and then LJ at age 15 to 18. Now I came back to sprinting at 24 and want to make sure I lower the risk of injury coz injury is no fun at all. Do you have any advices, or need to know something about me to give more specific advice?

Wanting to get a solid 1x a week sprint workout to get faster. Sadly I only have track access once a week but want to make best of what I have. Plus I have gym access other days of the week for jumps and lifts. How is something like this?

• Warmup: A-march variations, A and B skips, some primer jumps, etc.
• Timed 10 yard accelerations x 5-6 from 3pt start. (1-2 minute rest between sprints)
• 40-50 yard sprints x 3-5 from standing or rolling start. (4-6 minutes rest between sprints)
• Depth jumps for height x8-12 total jumps with rest between as needed