* Forward lunges: 5 lunges per leg [0:52] * Lateral lunges: 5 lunges per side [0:57] * Hops: 5 yards forward hops, 5 yards lateral hops, and 45-degree hops for 5 yards forward and backward [1:01] * High knees: 10 yards forward [1:08] * Butt kicks: 15 yards forward [1:11] * Quick times: 10 yards with arms staying low next to hips and feet moving fast [1:14] * Prime times: 10 yards with straight legs moving much more quickly than quick times [1:17] * Power skips:を目指して (めざして) [めざして means aiming for in Japanese] skipping with as much height as possible [1:19] * Skip for distance: Start with a smaller skip and gradually increase the distance covered [1:22] * Three warmup sprints: 80% effort for 10 yards, 90% effort, and 100% effort [1:27] I hope this is helpful!

Rest period between 100% effort sprints ranging anywhere between 8-15 seconds or more should be at least 5 minutes. It's not a matter of whether you feel rested, it's a matter of giving the mitochondria time to regenerate ATP. You are very correct in that a sprint workout is one of, if not, the most efficient forms of exercise. Many of the silly lifting workouts people do for core could be more effectively accomplished by sprinting 3 - 40s at 100% effort. Nothing like it for tightening core and maintaining fast twitch. Excellent video.

Glad the algorithm led me to this channel

Your explanation is very helpful. These warm ups reminds me of when I was my high school track team. Always felt silly and never was given the reasoning on why each exercise was crucial to running and sprinting. Thank you! Fav KZfaq channel thus far😊

THANK YOU!!! You're my new favorite athlete to follow. You put in the work and actually know what you're talking about. Look forward to learning more from you

So happy you got on the KZfaq train!! Excited to see more content like this!!

Yay!!! So happy for this longer form content! I always think of your tips when I’m in the gym! I’m getting back into sprints and I want to improve so this is a big help!

Ok but the outfit is literally fireee 🔥🔥🔥🔥🔥

This was very helpful as I’m beginning to ass Sprints into my workout routine. Thanks for your time

Kelly is a unit. Respect

Started Sprint training because of you and its really helped me! Look forward to adding these tips into my next sprint

I've been an insta follower for a long time, I'm a big kettlebell fan and I remember the cool kettlebell workouts you were doing on your patio in Texas and some of the more unusual unilateral movements I incorporated into my workouts. To see how far you've come and what you're doing now is pretty awesome Kelly. Well done. Very cool!

Great advice, Kelly! I’m in my 60s. Here’s my sprint routine. I pack my gymnastics rings and head up to the local high school football field. I put on my soccer shoes. I suspend my rings from the goal posts (I have two sets, one for each post). To warm up, I climb and descend a steep hill at the end of the field 3-4 times, faster each time. Between sets I do dynamic stretches and some jumping jacks. Then I start my sprint routine. I power skip down one side of the field, do some upper body ring work at the goal post, then sprint down the other side of the field, and do some ring work at the goal posts there too. I repeat this circle until I feel that I’ve done enough. 5-20 times. The purpose of the ring work is to get a full body workout and to shunt my blood around my body - very important. Then I drive my pickup truck home with the windows rolled down and listen to the traffic. Once home, I stretch out and use the roller and my massager (so I don’t get cramps). Then I make sure that I rest the next day. The day after that, I trail run on the mountain bike trails on the side of a forested mountain near my home for which I use zero drop, minimalist trail running shoes. The twisting ascending and descending trails, rocks, roots, mud, manmade obstacles (some of which I have created), low hanging branches (and occasional snakes) are ideal for strengthening muscles, bones and agility (much, much better than any flat Earth or engineered paved surface running). Despite the exertion, I only use my nose for breathing. When I am done running, I walk as quietly as possible out of the forest. I listen to the birds and my own pulse. I repeat this circle of the two places (worlds) until I feel that I have done it enough times, then I switch to one of my other routines. I do lots of other exercise at different times of the year but that’s my routine for running. For any exercise routine, you need a clear goal. Mine is to be able to “move and fight efficiently and effectively in any terrain for as long as I am able.” So far, it seems to be working, so I’ll keep doing it. Gadögweta' 😊

Perfect timing to find this video. Just what I was looking for. Many thanks.

I can tell you have a great team behind you. This channel is going to Blow Up.

Awesome. Been waiting on this one to drop!

Such a great video! Thanks Kelly!

Thanks for the video. I'm a long time sprinter and love it. It makes me feel younger and good that I can still run fast, even though I've lost a step. Great warm-ups.

Girl you are killing it! Thank you for these super helpful videos!👏🏻💕

I've been obsessed with you and your content and I'm finally gonna try sprint training now ❤ 😊

New follower. You might be one of the best in the industry. Keep pushing forward this page needs more than 44k subs.

Did this warm up today pre-sprinting/jogging. Very useful, thank you for sharing!

Me and the boys are going to be sprinting on the beach this morning thanks to this vid 👌

That was beautiful. I just started sprint training today before watching your video, and saw what I did well, and where there is room for improvement. Thank you for the hard work you put into making these videos. I am fully embracing my fitness and mindset journey and developing coaching and content around fitness. I recently came across your content. Clicked instantly. Seeing where you started posting years ago, and where you are now has been an inspiration to jump in and pursue this passion of mine. You are much appreciated! 🧡

Yess excited to watch this! I loved the sprinting in the Reset series on Ladder but I hurt my abductor so def need this! Thanks for all you do Coach Kelly! #teamlimitless

I can't wait to start sprinting! Thank you!

Excellent, long time runner here but incorporated my first 5 set 15 second workout into my training today. Got that post workout good sore not to mention a powerful endorphin rush. Just want to play it smart, not looking for injuries. Great video!

I just finished trying this out. It feels great! Thanks for the inspiration ❤🎉

This is amazing!! Thanks so much, Kelly!

Thank You very much , very helpful. I did my first one today it was excellent!!

badminton is such a wonderful sport.. can't wait to rewatch this video and study all of its intricacies more in depth.

I really needed to see how this for the warm-up. Thank you for this video

An excellent video!!! I have been able to really increase the intensity of my sprint workouts with your awesome warm up!!! Thank you!!!

This is the push I think I need, been thinking about sprints for the last year now

Thanks for this content. I just started sprinting and absolutely love it, but not fully confident in how I’m doing it. These tips are golden.

This is super helpful, thank you for going into detail! :)

Love sprint workouts 💪🏻

Thank you for these useful tips and techniques!!

So helpful! I love sprints! Thanks for putting so much thought into this video! ❤

Team Limitless here 🙋🏻 Didn’t know Coach Kelly had the EXACT video I was looking for to up my training. Thank you maam 🫡

So happy to find this. Good video and info.

Sooo happy you started a youtube channel plzzz make video about how to make mix functional training and bodybuilding in the same program

I’m really glad the algorithm lead me to your channel and I just hit the subscribe button. I will definitely give sprint training a try in my neighborhood

such a good video, thank you so much for this!!

Nice video the warm up is very good! Thanks!

😮 great tutorial definitely getting back into sprinting the proper way

Loving your channel ❤️

Such a great video!

Great info. Very helpful and Kelly is fire.

keep up the good job, good quality, simple information! thank you, kelly ,you are gorgeous!

My favorite athlete!

Quality work, Kelly - just a no non-sense sprint session

Thanks for such an awesome amazing video

This bijj's body is goalssss!!!

Your legs look very nice and powerful... Great build!! Motivated to go all out on a dash now!

Yes! Sprint for general health and fitness. Much better than long distance running if you are reasonably fit. I realised this a few years ago, thanks to my doctors, and switched from being an amateur long-distance runner to sprinting. It is much more fun, builds muscles, I feel stronger, my asthma is better than ever and it does not exhaust me as much. I also feel much more energetic when I come back from sprint sessions, even compared to my energy level before I left home. When I did long-distance runs, I was exhausted an lazy for the rest of the day. I see a trend on KZfaq that people are starting to realise that sprinting is a way to go. Unfortunately, I am still surrounded by long distance hobby runners and I am the only one sprinting around local tracks. One thing I want to emphasize: all information in the video is great until about 10:10 where the actual workout starts. 15 seconds is way too long. You are doing more of an lactate and speed endurance work rather than speed work, so muscle growth won't be stimulated as much. Or you need to do an extremely long pauses after sprinting 15 seconds near 100% like 10-15 minutes. Chances are, you are in reality, probably on 80-90% effort, which is not so effective. Advice for both Kelly and others: do smaller distances but in larger intensity if you are fit enough to maximize the benefits of sprinting. Another thing I want to emphasize: hill sprints are great without the access to the track or if not fit enough or after injury. Skiers or rowing machine is good if you have some foot problems for cardio and hormonal benefits (e.g. increased growth hormone), but won't do as much as "traditional" sprinting. I think it's this order: track > grass > hill > self-propelled treadmill > curved treadmill > treadmill > bike > skier > rowing machine (however, the difficulty is also in this order, so choose according to your fitness level wisely).

Outstanding!

I’ve been checking and hoping for you to have your own KZfaq channel for 2 years. Randomly checked again and so glad I did! 😂

Hello, my fav athlete! I just want to say that you've become my new favorite athlete, and I'm now part of the ladder. Wow, it's an amazing program! I would recommend it to anyone looking to join! Hehe, anyway, I hope I'm not asking too much. As a newbie to sprinting, I'm really interested in seeing how you place your feet when running, for example. It would be incredibly helpful to get a closer look at that. Btw, Keep up the good work! ❤

Nice video with great information 👍🏽👍🏽

great video, thanks!

Kelly!! You're such a boss 😤 I'm so glad to see you on KZfaq! I've been incorporating your stuff into my routine and loving it. Can't wait for more!! Also... I think that Tim guy has a crush on you (;

Excellent content.

We need more videos from you❤

It's crazy how sprinting can get you jacked!!

Awesome video! I've been a runner most of my 60 years but with winter I get stuck running the track above the hockey rink at my rec center. Found it can get pretty boring going in circles for 10km so last year started a 15 minute warm up run and then one sprint lap and one cool down lap followed by 10-15 minute cool down jog. Found the sprinting an awesome addition but strained outer upper quad(?) going around someone on track, nothing serious just realized I needed to look at a better warmup....video perfect timing as I'll use these warmups moving forward!!

The tip about about striking below your hips is key. I’ve never heard that and I always strike in front of me on my curve treadmill.

Great work, from Spain 🇪🇦🍋

I'd love to see a video on comparing the benefits of barefoot sprinting vs sprinting in shoes, love the videos !

The Assault Treadmill seems so safe. Definitely need one in every gym.

Great video ✨💯💎

I injured my right hamstring twice while playing football, since then I'm a bit scared to sprint. I'm gonna try out the dynamic warm up.

hehe i did many of these warm up exercises before sprinting intuitively (jump up and down, knee to floor, ...)

I love your physique. I have been trying to train for sprinting as a 200 pound muscle man lifter at 5'9. I do lots of of single legged standing calf raises throughout the week. I also do the wall leaning toe raises with front of leg under tension, since I find at mid paces my front legs would get tired. I also do standing, secured knee raises after quads day to simulate lifting my legs. I do burnout sets for those EG 50 right leg, left leg, then 30, then 20, etc all the way down to 8. I'm basically doing the most I can without exactly putting in the physical distance :)

About to turn 63. Listening to Dr Sean O'Mara lit a fire in me. And seeing all those MRI's. I am new to sprinting, new to exercising. Going to just do your warmups until I'm proficient before I go for a sprint 😱😂. Thanks for the post.

love it

Goals thanks you for this video

High-energy sessions to build strength and endurance.

Hi from italy! New follower😃😃😃😃😃

You look absolutely amazing thanks for the video

Thanks a lot!

Your training videos are top notch! Thank you for the helpful content. I don't think I've seen you do or mention cycling before, but would you happen to have any tips for stretching/warmups for cyclists?

I was a division I college All- American track athlete who got away from training with once I graduated, got married, and had kids. I am excited to get back to it. Great content!

Subscribed!!!

Great video and explanation/examples. Do you perform any other workouts when you do your sprint training?

Sprints are the best

Great !

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

Hey Kelly, hope you're doing amazing! Thanks for all the tips and super useful info. I was wondering what shoes are you wearing in the video; been sprint training for abaout 3 months now and i'm always hesitant when it comes to picking a running/sprint sneakers.

This was so helpful! Thank you! Do you typically make sprints its own workout or do you add it at the end of a workout?

This warm up is a freaking workout on its own

Advice Needed!!!!! Hi everyone, I'm a 25 years old female on a weightloss journey, I'm currently in the gym 4-5 days a week and I've been in the gym on and off since last year April. I know weight loss is a combination of diet and excersize, however with the surge of the cost of living in my country it's difficult for me to afford both the gym and a balanced diet. I'm constantly hungry and riddled with gas even when I think I've had enough food. So clearly I'm doing something wrong which means I'm frequently uncomfortable or in pain. I really wanna loose the weight however increasing my food budget is not feasible at all for me even though I'd love to do so. Should I stop the gym and focus on nutrition and walk/skip daily Walking is the only form of cardio I enjoy and I'd be open to adding some skip roping and eventually running I'm just fustrated because I don't wanna stop the gym but it feels like I never eat enough to fuel my excersizes and even when I do think I've eaten enough the gas pain hits me later at night.

Exactly what I needed but I’m still recovering from a full torn hamstring

Nice workout

That's a strong trunk girl. Sheesh!

Love this serie

Good job 🌹🌹🌹

impressive

Maam this workout was super helpful I really think I’m gonna take springs more seriously into programming.. but I cannot stop staring at your outfit lol what color is that??? So pretty on you ❤

Thank you! When should sprinting be incorporated; upper or lower body day?