For the Art, Science and Love of Speed
Atlanta, GA
Joined August 2022
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Macro Sprint Framework | the Hierarchy of Sprinting 🏃🏿♂️💨
1. Stiffness and elasticity
2. Power 💪🏿
3. Speed ⚡️
4. Speed Endurance
#theSprintClub
#sprinting
#speeddevelopment
theSprintCLUB retweeted
A final time tells you what happened. A sprint profile helps explain where it happened. Turn your sprint data into actionable insight, find the limiter, and train with more direction.
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Maximum velocity is not acceleration with better posture. Ground contacts shrink, forces rise, and the athlete must bounce vertically while moving horizontally. Train the phase you want.
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theSprintCLUB retweeted
A short training sprint can tell you more than the number on the stopwatch. Use a known distance and time to estimate 60 m, 100 m, and 200 m outcomes for planning and comparison.
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During mid-acceleration, reducing braking may matter as much as producing more propulsive force. Sometimes the fastest gain is not adding horsepower. It is taking your foot off the brake.
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Elastic athletes make violence look quiet. They hit the ground hard, leave quickly, and waste little motion. What looks effortless is usually years of well-dosed contacts.
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theSprintCLUB retweeted
The plan serves the athlete, not the other way around. Build a speed, power, or sprint day through the Tony Wells “Adapt or Die” framework, then adapt the dose to what the athlete needs.
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You cannot condition your way into top speed. Max velocity needs freshness, long rest, and low enough volume to protect output. Fatigue is not a badge when velocity is the target.
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theSprintCLUB retweeted
Three athletes. Three pressure moments. One thought: “Why am I so nervous if I’m ready?”
Before the sprint, the serve, or the free throw, nerves can feel like evidence that something’s wrong. But anxiety and excitement can share sensations, including a racing heart. Your interpretation offers another way to approach the moment.
Instead of demanding calm, try a different cue: “I’m getting ready.”
#SportsPsychology #MentalPerformance #AthleteMindset #PerformanceAnxiety #MentalSkills
One assisted/resisted study used only a 5-10% speed increase for assisted work. Overspeed should open a door beyond current velocity, not launch the athlete through a wall.
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theSprintCLUB retweeted
Build a performance profile from real test results, compare current and previous marks, add an athlete image, and export a poster ready to share.
Create yours: athlete.thesprint.club/
More from Sprint Club: thesprint.club
Very heavy sleds can be useful—but they are closer to a force exercise than a normal sprint. Use them on purpose, then reconnect that force to faster sprinting.
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theSprintCLUB retweeted
Run in. Bound ten. Measure.
Start 10 m back, launch at or before the line, alternate for 10 landings, then measure to the back edge of the shoe at contact 10.
Full protocol: 10bounds.thesprint.club/
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“My sport is mostly acceleration” is not a complete argument against max velocity work. Raising top speed can make the same game sprint a lower percentage of the athlete’s maximum.
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theSprintCLUB retweeted
The 40 is not one event. The start, early acceleration, and finish each leave a signature. Use the calculator to estimate splits and see where the dash is being won or lost.
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theSprintCLUB retweeted
The underrated flywheel skill is not producing force. It is absorbing force, owning the transition, then producing again. Sprinting asks the same question every step. Can you handle the eccentric loading?
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The 100 m is acceleration, max velocity, and the ability to limit deceleration. Use the calculator to estimate splits, compare race models, and identify the phase that deserves attention.
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Faster sprinters often accelerate longer because they are chasing a higher ceiling. “They hit top speed later” does not mean they accelerate poorly. It may mean the roof is higher.
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theSprintCLUB retweeted
A flying sprint is only as good as the speed carried into the zone. Set a run-in that lets the athlete arrive upright, fast, and organized instead of rushed or tired.
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Flywheel training can strengthen the brakes. Better brakes can improve cutting, landing, and the confidence to attack speed. Fast athletes do not only produce force; they handle it eccentrically.
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If every acceleration rep is 10m, do not be shocked when athletes become great at stopping at 10m. Sometimes they must keep building speed long enough to learn the whole transition.
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