Sprints

Quads, hamstrings, glutes, calvesBodyweight

High-velocity short-distance running that develops explosive speed and strengthens your glutes, quads, and hamstrings.

How to do it

1Set up in a high standing start, leaning your torso forward with your lead knee bent.

2Drive hard off your back foot, pumping your arms dynamically to accelerate.

3Stay in a forward drive angle during initial strides, gradually bringing your torso upright as you hit top speed.

4Strike the ground directly under your center of mass, driving knees up and pumping arms straight ahead.

5Decelerate smoothly over a few extra meters without slamming on the brakes.

Common mistakes

Overstriding and landing on your heel in front of your body, creating a braking force and stressing your knees.

Popping upright immediately off the line instead of staying in a proper acceleration angle.

Swinging arms across your chest, wasting energy and compromising balance.

Breathing

Keep your breathing quick and rhythmic, syncing your inhalations and exhalations with your foot strikes.

Make it harder or easier

To scale down, run at a comfortable 70–80% effort. To scale up, sprint uphill or wear a weighted vest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.