As a former D1 sprinter I can confirm this. All sprint coaches will help you train this with short step drills.

I am a sport physio and I can say... that's one of the best channel I've ever discovered in the past 5 years ! So much informations and so much quality in each videos, I can't stop watching and learning from you, thank you, a lot, mate !

you watching this in bed

Two things. One, make sure to stay relaxed. Don't tense up as you are using more energy doing so. Two, don't waste your energy swinging your arms forward, and only swing your arms back, as you will swing your arms forward without thinking.

Sprint Cheat Codes: www.thesprintproject.co/cheat-codes For 2 years I've been making these videos without asking for anything + turning down lots of sponsors. If you've gotten any value from my videos and want to support the channel, check out the product. Thank you to each one of you who watches the videos, and supports the Sprint Project.

Sweet. Very awesome stuff. I never been a sprinter but know that training the legs to their fullest potential will have its benefits and really I want to get back to running again and also improving on my sprints. This is very helpful to open up my outlook on how to improve my overall leg strength and speed that will fit my desired needs best. Thank you for this. You are 100% awesome and this is excellent knowledge from start to finish

I've been following your channel for some time already, and it's amazing seeing the quality of your videos improving with every release, this video being no exception. Great work! Also, this video was very helpful too. I also started trying to implement different cues for sprinting form. I used to think I was not getting enough height with my knees so I tried the "pick your knees up" cue. After weeks of giving it a fair shot I feel like I am now over-compensating my knee height. So, I will be switching back to putting more force on the ground, or as Carl Lewis always says, "Put your feet down!"

I remember when I focused on putting my knees high and my 30 meter time out of the blocks for 4.42 and when I just focused on putting force in the ground that same day I was able to run 3.74 30 meter dash out of the blocks. This video really helped me. Thank you the sprint project.

hi my name is jabali Gatere from Kenya, as a Kenyan athlete I firmly believe that you are absolutely correct

Hi Cesar, I'm from India. I've been following your channel for 7 months now. Your contents help a lot!! I'm 32 and started sprinting last year just to reduce my weight. But I'm in love with it. Right now I'm running at 11:30 aprox. I'm still trying to improve my run. Thank you again!!

I just Learn so much in this little video I was trying to be faster for basketball and I’m already kind of quick so this definitely helps

I agree I have had many argument with coaches teaching keep ing knees high when sprinting

Nice video. One crucial thing I´d have added is the mental aspect. Properly blending brute force and relaxation is one of the most difficult things in sprinting. As I got good at hurdling I quit sprint races because they sometimes got me injured. Except years later one time a 60m indoors because I wanted to see how fast I had become. I did well even though I got up too fast (hurdler...), but a hamstring told me halfway already I needed to relax more. I learned a trick to relax too late, unfortunately.

What a great video 👏🏼👏🏼👏🏼 good job man, this is very informative. Going to apply these in the next sesh

Thanks for the tips. I played rugby for over 20yrs and was pretty quick over 40m, but speed dissappeared after - was frustrating. I'm now 47 and obviously rugby days are over, but I wish I had done more research on improving speed after 40m. I'm now doing the 100m to keep fit and strong. 45 timed runs under the belt (with more untimed training runs at 90%). 6 run average after the first 6 was 13.89sec. I've got that average down to 13.03sec, and PB is 12.75sec. That's running barefoot in an underground car park! I only started getting the times down significantly after talking to sprinters and watching video's like this. It's much more technical than I thought!!. I now dare to dream of a sub 12.5!! I'm in a race against time in a number of ways though LOL!

On the knee part, one cue that helped me was thinking about pulling with my hip flexors with the forward leg and pulling with my hamstrings with the rear leg

What a great video. I gonna break this down in a video! 🔥🔥🔥

The problem is our school have a grass track to run.....that's what really affect the start push 😐

I think I learned more from thins video then my coach, thank you for the pointers!

Thx, my coach always told me to keep my knees up but After research I knew he was wrong but I forgot why 💀

i'm a beginner track athlete and I have a track meet the next day and im very glad I know this because I have a good feeling its going to help thank you!

Omg why didn't I knew 1st point before my race, that was actually my problem in heats I gave the timing of 11.31sec but in finals I was pushing too hard which led to over extending my strides...killing my time to 11.97sec smh thanks for the vid tho

Thanks bro…good stuff

You’ve cracked the code! Wish I would have had this in 85. Godspeed.

Thanks! This will surely help me be faster than I already am.

Wow this is so much more helpful, this is my first year doing track and my coaches aren’t really helpful

Thanks for making this video and I have a question. Does doing high knee drills still significant? In my opinion, it results in voluntarily raising of the knee during sprinting instead of involuntarily/naturally.

0:10 1st too much expansion 0:33 1:16 tap on the ground 1:58 hit the ground with force

Great info.

Do u assist with long distance running Plus ..thank u bro ... U gave me a better perspective on how the science is more crucial to improving efficiency and how essentric or " negatives " is what prevent injuries

Would you be able to make a video about the 400 because I have been working on it and I have not seen much improvement over the years. I was wondering if I was leaving something out the you would know about the 400. Thank you if you do.

Thank you so much

Thank you, this helps a lot as I am joining our intramurals although I know I'm gonna lose

I PRd by a lot when I stopped thinking about keeping the knees up and instead punching the ground

Hey thanks dude,have a wonderful day.

Best supplemental training method for acceleration?

what would you say to a 400/ 800 meter runner what should i train for in the gym

Ty

@The Sprint Project which spikes do yo think are the best between air nike zoom maxfly proto vs. Superfly elite?

Hi, great stuff. Is the cheat code program applicable to master's aged athletes? Thanks.

I do the bulgarian lunges its great for the hip flexors

What a wonderfully informative video.

Nice Video Bro. very helpful tips.

Hi Cesar! Huge fan of your channel. I'm thinking about buying your course. I have a couple questions: how can I get more of an extension in driving my leg forward? I've been told I have very poor leg extension at the front, so I can't make the most of my height (6ft2) and I always get pain in my hip after sprinting. Any guesses as to why that may happen? (i'm 14yo) and do you think 11.8 PB is a good number, or average?

I love your work great vidéo

Can you please make a video on strenght training for sprinters. Including upperbody.

My arm action is very slow. Please share some drills for it.

Thank u i was having a problem with my starts May be i can impelement the techniques and run faster starts 🙂

Thanks bro 🖖🖖

Thank so much my top speed was between 12 and 15 mph for years after this I was able to reach reach 20mph

I want to be like just Bolt

This man's research is gold standard

Man you explaination ❤️

I am not a coach but I am working with my daughter who's load with potential is it for you to send me straining tips and ideas the areas of weakness mostly startups, drive and endurance. Thanks in anticipation.

Damn I can imagine doing this rn ,it's helpful I've been sprinting since 2019

I had a football competition I was lacking strength after watching this video I trained my leg and I ran till the box and a slight touch was enough to do a goal ty

Nice video I’m working on my drive phase I only drive like 9 meters 😢imma get it to 30 so far in at a 12.68 but I need to improve

I'm teaching sport biomechanic at university of Tehran. I so admire you. Will you join us for a video conference with my students. We gonna be happy to hear from you 🙏

I’m a 100 meter dash and it helps a lot

Nice! Your eyebrows are fckn great!

thank you man hoping to increase my start I will let you know if I did got a huge event coming up just 9th grade and hoping to win some 11th graders (category is 9-11 grade)

Been athletic and running is good 😊😊 for you

My only contention would be that the sprinter should transition from force going into the ground, to lifting off the ground; going from muscular effort to more elastic. Things move to fast at top speed to try and hit the ground, it must become reactive at that point. That’s why there is no study ever to show that strength gains help or improve top end speed.

"overextending" is good form for distance races, it's more energy efficient.

Please do you purposely dorsiflex the ankle while sprinting or is it a reflex?

Thank you so much my top speed was 19 mph for months after this I was able to reach 23mph as my top speed and regular as 22mph, even though I am a 9 year old boy.

Your video is very knowledgies

That park the older guy was running at was in new york legit right across the street from were I live

Bro do a video on physique of sprinters

2:43 Focus on putting more force into the ground not lifting knees

I need to try this I think I need your help

I'm currently living in Dubai How to connect? I am a middle distance runner Please give me a suggestion for coaching. .

So much sprinting Gold here🌟🌟🌟

Haha, I tend to overextend when I'm behind for some reason.

sold

How to fix when the sprinter is moving side to side motion too much?

The faster u become, the more likely u r to tear (especially) 1 of the 3 quad muscles. I used to plantar flex on the butt side of the leg swing & dorsiflex on the front; pace was great but inconsistent... varied day to day. The more my mind & gut feel drew me to dorsiflex throughout & not just on the foot strike part, it showed how flexibility is not as easy when dorsi flexing throughout; because the foot is locked into dorsi flexing instead of plantar flex which allows more give. This resulted in deep quad tear on the weaker/less flexible left quad. I've been out for a month now & the muscle hasn't improved much. Speed kills... muscle fibres that aren't prepared for little changes in technique. Albeit proper technique.

Can you please learn me and my brother how to sprint age 18 from Sierra Leone West Africa we are just upcoming runners that have love for sport 🏃🏾🏃🏾🏃🏾🏃🏾🏃🏾

I’m seriously thinking about purchasing your program. I just had a surgery last week and I’ll have to wait on my surgeon’s ok before I can do any exercise beside walking. When I can exercise again I have a couple of things to ask. I’m 53 years old will I be able to create a program that will not be to hard for a man my age? I also do Olympic Weightlifting would I benefit from this program if one week I do Olympic Weightlifting 2 days a week and the track workout 1 day a week and the next week do the track work out twice a week and do Olympic Weightlifting 1 day that week. I play baseball ⚾️ so I have really no interest in block starts.

Hai . I have passion for athletics . I am Zambian will be going for competition this month . My fear is, the pitch . The training was done on a smaller pitch and where will do the competition from is kind of big . What's your advise ??? I also turn to get scared of the people I will compete with ...

This channel is extremely underrated. Thank you.

Por favor haz un vídeo de entrenamiento de Core para velocidad... Al menos unos ejercicios xfas 🥺🙏

Like a wise man said. "You need more Power!" -Vergil

This channel is a gold mine ❤️

I dont understand how they go so fast while being upright, I usually tilt forward and rush like a bull

high quality video

I would like to know why i get tired in the next 40m after i run 60m

Brother, can you make this book available in India , offline

Bro's the athlean x of the running community

0:46, 3:25, 4:10, 5:20, 6:14, 6:32, 6:35, 6:45

what's your PR, Cesar? Just curious

Hello this is from Ethiopia my daughter is middle distance runner she is 13 years old what kind of exercise is help her to upgrade her speed Please ??? thanks bro

4:00 GOLD

This good sport

We have to run with our heel of foot or toes of foot

i jog at first then sprint. Once the run is flowing i will drop my body weight to the lowest i can and keep my legs sprinting.

Dorsey flex, Dorsey flex, Dorsey flex!☝🏽 just remembering that alone will take a 10th of a sec of your time

My mind while watching this video: "Wait how do I run again?"

Is body weight is necessary for sprinting

Hi I'm from Russia and I don't know how to use sprint cheat codes because this link is blocked in my country