30 Drills To Run Faster (NO EQUIPMENT NEEDED)
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TIMESTAMPS
00:00 Intro
00:16 1.Falling start
00:28 2.Finger planks
00:40 3.Arm Swings on command
00:50 4.Acceleration Knees on Command
00:58 5.Kneeling Swings on Command
01:12 6.Acceleration Planks
01:29 7.Acceleration Knees
01:37 8.Three-step drill
02:09 9.Single Knee hops
02:15 10.Stationary leg switches
02:22 11.Two-part A steps
02:32 12.A step hold
02:40 13.A step without arms
02:43 14.A marches
02:48 15.A steps with arms
02:53 16.A skips in place
02:57 17.A skips without arms
03:01 18.A skips with arms
03:17 19.Bounds
03:24 20.Single leg hops
03:38 21.Sitting arm drills
03:45 22.Arm swings for time
03:54 23.Arm swings for max effort
04:02 24.A skips for distance
04:57 25.Ankle Dribbles
05:05 26.Calf dribbles
05:08 27.Hamstring Dribbles
05:17 28.Bent leg bounds
05:35 29.Heel walking
05:48 30.Tiptoe walking
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DISCLAIMER
The content contained in this channel, "The Sprint Project", is not intended to replace professional medical advice. Use of this information is strictly at your own risk.
Links displayed in the video, description, or comments may include affiliate links where the creator earns a commission of the final sale.
Videos may include copyrighted material that has not always been specifically authorized by the copyright owner. Use of this material is intended for criticism, educational, and or commentary purposes. Additionally, copyrighted materials are factual, and used only in necessary amounts. We believe this constitutes a "Fair-Use" of any such copyrighted material in accordance with Section 107 of the Copyright Act.
@TheSprintProject_ 2 жыл бұрын
☎️ BOOK A FREE CONSULTATION: calendly.com/thesprintproject/bookacall 📩 ASK ME ANYTHING: instagram.com/thesprintproject_/ 📕 FREE WORKOUT GUIDE: thesprintproject.co/
@ThereGoesEyler316 Жыл бұрын
Will you give this a view for my son please?kzfaq.infofTJoyqpl0ys?feature=share
@seingesetzewiglich 11 ай бұрын
This arm drill actually looked very trippy
@henrywalker7715 2 жыл бұрын
This entire video just makes me want to go live somewhere warm and run and do drills outside in my free time…
@ThePassionofSprinting 2 жыл бұрын
I lived in Phoenix AZ 5 years , it was so warm all year long , really miss the weather
@emmywilks4188 2 жыл бұрын
YES. I always get motivated at night😐
@surajkadam6330 2 жыл бұрын
@@emmywilks4188 2hbfgn
@nicholaswinns8477 2 жыл бұрын
I looked at that park when it was facing towards night time, instantly felt motivated
@abomoblessings9531 Жыл бұрын
@@emmywilks4188 me too
@vonintegra8484 2 жыл бұрын
Bro you are always on timing with your videos, yesterday i had my first track conditioning and sucked.
@ThePassionofSprinting 2 жыл бұрын
It just takes time to get in shape , keep going 💪🏼
@TheSprintProject_ 2 жыл бұрын
No worries champ, it's only the beginning.
@sour_lemon_00 Жыл бұрын
Your content is pure gold 🥇
@elmaloburro8753 16 күн бұрын
The most elaborate and helpful techniques. Thank you, Sir!
@ThePassionofSprinting 2 жыл бұрын
Yes bro , that’s the video that everybody will help to get faster
@TheSprintProject_ 2 жыл бұрын
Appreciate your input in the video!
@williamdouglas6679 2 жыл бұрын
Do you got any tips? I started track 3 months ago and ran my first race 1 month ago. I ran a 10.79 in the 100m. I just go to the track and do some stuff at home. Didn’t know if you had any advice for me. I played rep soccer and hockey my whole life.
@ThePassionofSprinting 2 жыл бұрын
@@williamdouglas6679 working on acceleration, sprintspeed , sprint technique, sprint endurance and strength are the most important things to get faster
@williamdouglas6679 2 жыл бұрын
@@ThePassionofSprinting thank you very much. Is there one thing that you noticed that helped you a lot?
@ThePassionofSprinting 2 жыл бұрын
@@williamdouglas6679 it’s a combination of everything , nutrition and a lot of sleep plays a big part too
@mattiamelara5429 Жыл бұрын
Hey, I discovered you a couple of day ago and I really appreciate your content! I'm a beginner and I don't know how to set up a proper workout with all these drills. Which drills and how many sets and repetitions/time should I do? How many times a week? I already go to the gym, but at the moment I'm very far from a proper form due to a pretty high body fat % (btw, legs are stronger than my upper body). I'd really love to see how fast I can run
@nibiadi4043 2 жыл бұрын
Wow this video is so good! Great workout. I will apply of these exercises to my students
@brodiewaldock861 2 жыл бұрын
Gods work bro 🙏
@foodlofi 2 жыл бұрын
Woahhh that’s my favorite video of yours so far 🔥 really cool background and i was in it as well lol
@TheSprintProject_ 2 жыл бұрын
Thanks 🙏🏻. You, Mathias, and Fitz are becoming co-stars in the videos lol.
@synergy7z Жыл бұрын
Thank you bro! Much appreciated.
@tjtraining7523 2 жыл бұрын
Great channel, thanks for the content.
@Modrick_m 2 жыл бұрын
What a great video! 6 minutes of absolutely great Information.
@TheSprintProject_ 2 жыл бұрын
Thanks, glad you enjoyed it!
@fLeX-xz8qb 2 жыл бұрын
Thank you for your content. I am now a fan
@enoshnamankanwar3954 2 жыл бұрын
Great job man, ik how much work you do for us GBY 💙💙
@TheSprintProject_ 2 жыл бұрын
🙏🏻
@Kiefercox 2 жыл бұрын
This video is literally the type of video that I was searching for yesterday!!
@TheSprintProject_ 2 жыл бұрын
Awesome, it's something I wish I had years ago as well.
@giu7015 2 жыл бұрын
Wow this video is so good! Great work man. I will try all of these exercises.
@TheSprintProject_ 2 жыл бұрын
Let's get it🙏🏻
@sanki7087 2 жыл бұрын
Really helpful video
@anasmuse2792 2 жыл бұрын
I really like ur vids and how u explain drills
@TheSprintProject_ 2 жыл бұрын
Glad you enjoy them 🙏🏻
@BEAHERO758 2 жыл бұрын
What's your current 60m and 100m
@rowan8252 Жыл бұрын
What specific drills from this video would be best for preventing hamstring by fixing running form? Also how do I incorporate these in my training? - eg. Monday, Wednesday, Friday
@Denis-vr3sh 3 ай бұрын
great vid!
@harryboby7563 Жыл бұрын
Hey man, love your content! I'm loving my sprint training at the moment, but really struggling to figure out how to balance/ what weekly split to do for heavy lifting, explosive trining, sprint work and plyo - any chance you have an insight into this? Also, how would you split doing these plyo exercises across a given week? Thanks again for the content!
@Messup7654 Жыл бұрын
Have you found your routine?
@tylercooperwood166 2 жыл бұрын
Great Video! 🔥
@TheSprintProject_ 2 жыл бұрын
Thank you Tyler 🙏🏻
@abrahamadeyemi5484 2 жыл бұрын
Thanks man keep going
@TheSprintProject_ 2 жыл бұрын
🙏🏻🙏🏻
@nanneadan9239 2 жыл бұрын
I like doing more of morning run...am glad with those tips I'll add more to improve my runings..Thanks buddy
@adi10377 2 жыл бұрын
Best video 💪🏼💪🏼
@TheSprintProject_ 2 жыл бұрын
🙏🏻🙏🏻
@vlasailo9721 2 жыл бұрын
Thanks bro, 🔥❤️
@TheSprintProject_ 2 жыл бұрын
You got it bro
@ShubhamSaini-mc2zm 2 жыл бұрын
Hey bro what is your personal best
@stevespyder 2 жыл бұрын
Not on Instagram but love a sprint analysis... Indoor season is less then 3 months away. 50m, 60m and yes our facility has a 100m indoor straightaway. Toronto Track and Field Centre.
@TheSprintProject_ 2 жыл бұрын
Because you've been following the channel for a while, send over your footage sculptedbycesar@gmail.com and we'll take a look.
@jefc3333 2 жыл бұрын
In the blocks, do you have your strong leg forward or back?
@ravikanthchavvakula5059 2 жыл бұрын
Nice explanation sir hopefully I'm trying this and improve my running speed
@ThePassionofSprinting 2 жыл бұрын
For sure you will get faster 💪🏼
@TheSprintProject_ 2 жыл бұрын
You got this man!
@shravanjadhav5396 2 жыл бұрын
Thank bro , your all video help me to my 100m sprinting event . your video based on sprinting science and real . thanks from india🙏🙏🇮🇳
@TheSprintProject_ 2 жыл бұрын
Glad you're seeing improvements!
@benjaminval6 2 жыл бұрын
No cap, if u make a whole program for us, i will buy for sure!
@TheSprintProject_ 2 жыл бұрын
In the works 🙏🏻
@Kayoman000 3 ай бұрын
Came third in states using these thx so much
@filipcz2560 2 жыл бұрын
Amazing video
@TheSprintProject_ 2 жыл бұрын
Appreciate it 🙏🏻
@mandlamavuso5701 2 жыл бұрын
Erm can anyone tell me the name of the app he's using for the starting gun sound. Thanks.
@Fire_soul1796 2 ай бұрын
I appreciate the MJ tribute at 0:19 😄
@parrotworld7007 2 жыл бұрын
Please make video on starting speed dicrease exercise 🙏🙏
@TheSprintProject_ 2 жыл бұрын
You mean starts?
@brickriver9627 2 жыл бұрын
great video
@TheSprintProject_ 2 жыл бұрын
🙏🏻🙏🏻
@irfanbasheer007 2 жыл бұрын
Excellent video. Starting off with those slow skips. I will be working hard to be faster .
@ThePassionofSprinting 2 жыл бұрын
Sounds good
@TheSprintProject_ 2 жыл бұрын
Oh yeah those were super helpful for me, thanks for watching!
@DanyalKhan-lv8ih Жыл бұрын
@@TheSprintProject_ Dear sir hope u will be in good health sir I want to say that how to increase my foot power to ground contact + stride length & frequency + block technique to improve my first 40 meters and start like a bullet . Plzz sir plzz help me I am struggling alot ?
@kakarotdb4590 Жыл бұрын
could someone link the video where he shows the three step drill in detail ?
@deseangibir4764 11 ай бұрын
Is this recorded in Miami?
@ATHLETE.X 2 жыл бұрын
Nice video! What cameras/lenses do you use?
@TheSprintProject_ 2 жыл бұрын
Thanks Cody! I use a Sony A6400, 24-70 F4 Ziess, and Sigma 16mm 1.4.
@ATHLETE.X 2 жыл бұрын
@@TheSprintProject_ legit! I’ve got an a6400 but only the kit lens, plus a GoPro and DJI pocket 2. Debating what to pivot toward next because the kit lens is lackluster and I kinda wish it had higher FPS in 4k. For now I’m playing with the 1080 to try and get good quality from that with 120fps, but it’s a little soft one these cameras for whatever reason.
@TheSprintProject_ 2 жыл бұрын
@@ATHLETE.X I'm with you on that, I use 120fps on 1080p and its not too bad but I know the Sony A7Siii would be even better as it does 120fps at 4k. Not sure which editor you use, but in DaVinci Resolve you can slow down 24fps / 60fps 4k footage and smoothen it out using optical flow.
@ATHLETE.X 2 жыл бұрын
@@TheSprintProject_ a7siii would be sick. I picked up the 10-18mm so we’ll see how that looks for getting wider shots. I think I’ll give davinci a try as premier pro has been bugging out lately on me 🤙🏽
@JulianSirian 2 жыл бұрын
Use this in conjunction with Essop Merrick (He also does sprint videos...) And you can't go wrong ;-)
@LandeezyTTG Жыл бұрын
How many times a week do we do these drills
@ajsjeuruauah6021 Жыл бұрын
Do these drills increase 10 yd 20yd 30yd and 40yd dash also thank you for all these drills
@Zaxafyy907 2 ай бұрын
How do u sign up
@shravanjadhav5396 2 жыл бұрын
Please make on how often should you sprint in week ?. This is very important bro .
@ThePassionofSprinting 2 жыл бұрын
2-3 times is good
@shravanjadhav5396 2 жыл бұрын
@@ThePassionofSprinting thank yoy 😊
@TheSprintProject_ 2 жыл бұрын
This is going to vary depending on your fitness level, I'm going to address it in a future video.
@shravanjadhav5396 2 жыл бұрын
@@TheSprintProject_ thank you 😊
@keerthivasramkumar9293 2 жыл бұрын
Clicked the video instantly!!!
@TheSprintProject_ 2 жыл бұрын
🙏🏻🙏🏻
@brodiewaldock861 2 жыл бұрын
Great vid bro but can u move from beginner and shift the focus on intermediate to advance… I’m stuck at 11.7 s for the 100 and need new info that I can use to improve my time. Thanks ❤️
@ThePassionofSprinting 2 жыл бұрын
How is your strength level ? I was running 11,1. sure I also trained more sprints but the biggest change was to start heavy lifting. Two years later I went down to 10,5
@TheSprintProject_ 2 жыл бұрын
I'll make sure to include more info for experienced athletes. Thank for watching 🙏🏻
@brodiewaldock861 2 жыл бұрын
I’m 15 and can be bench 100kg @ 70kg my legs are really built naturally so been avoiding squats and stuff because I don’t want to get to stocky but maybe that’s a mistake? I’m a decathlete btw
@ThePassionofSprinting 2 жыл бұрын
@@brodiewaldock861 Building up strong legs is one of the main keys for sprinter, if you stay on low reps with 2-5 reps you will not gaining weight.
@TherapiFit 2 жыл бұрын
What app do you use for the clap command
@TheSprintProject_ 2 жыл бұрын
The clap was real but the app is loop reminder
@halkhudair3516 2 жыл бұрын
I train with my soccer team 3 times a week, and im kinda slow. When its the best time to include these sprint training?
@ThePassionofSprinting 2 жыл бұрын
when you do shorter sprint beginning of the week, longer sprints end of the week :)
@TheSprintProject_ 2 жыл бұрын
Before your soccer team training if possible, you want to be as close to 100% fresh when doing these.
@LateNightLaughs_ 2 жыл бұрын
So what's ur pb?
@brandonjoncheng5629 2 жыл бұрын
When should you do these drills?
@TheSprintProject_ 2 жыл бұрын
During your warmup
@ayushgoreamb942 2 жыл бұрын
I'm a pretty skinny guy in class,but I still clock the latest time and come last in a race,any tips rather than drills?
@ThePassionofSprinting 2 жыл бұрын
Weightlifting?
@ayushgoreamb942 2 жыл бұрын
@@ThePassionofSprinting will try,I haven't raced in school since 2019 so who knows maybe I will be a different guy,fire video tho!
@ThePassionofSprinting 2 жыл бұрын
@@ayushgoreamb942 sure bro , I started focusing on track when I was 18 and got pretty fast too . Lets go 💪🏼
@ayushgoreamb942 2 жыл бұрын
@@ThePassionofSprinting I am just 13,so let the hype begin!
@TheSprintProject_ 2 жыл бұрын
@AyushGore Amb Sounds like you need to build muscle and strength, check out my last vid if you haven't: kzfaq.info/get/bejne/gp1_nL2V0rnTgZs.html
@fedeespinoza3985 2 жыл бұрын
@sweet2878 2 жыл бұрын
PB?
@AftabAli-rn2nq 2 жыл бұрын
I like you bro
@TheSprintProject_ 2 жыл бұрын
🙏🏻
@boitumeloGaotlhope-fq2nx 4 ай бұрын
How fast are you
@Shmoovement 2 жыл бұрын
yakewashere
@Golazo91 Жыл бұрын
Hi
@lr.mk3131 2 жыл бұрын
lr.mk3
@shubhamgamingsain7939 2 жыл бұрын
Shubham
@Username39091 Жыл бұрын
Technique 0:20 1:00
@gokuljaras1998 Жыл бұрын
🥇🤗🥇🤗
@Username39091 Жыл бұрын
Accelearation 1:25 1:40
@JJk_Glazier 7 күн бұрын
Bro 30 drills? I don’t even think Olympics do allat
@AftabAli-rn2nq 2 жыл бұрын
Bro it is important in soccer
@ThePassionofSprinting 2 жыл бұрын
Sure bro , the right technique and sprintspeed is a big advantage in soccer , best example is Mbappe
@AftabAli-rn2nq 2 жыл бұрын
@@ThePassionofSprinting hamstring is the important in speed
@ThePassionofSprinting 2 жыл бұрын
@@AftabAli-rn2nq hips and hamstring for sure
@AftabAli-rn2nq 2 жыл бұрын
@@ThePassionofSprinting you know that actn3 dna zene can increase speed so Jamaican team also a sprinter for this zene changing
@TheSprintProject_ 2 жыл бұрын
Yes Ronaldo even trains at an indoor track. I got a full video analyzing some of the fastest players.
@dchosendamian1028 Жыл бұрын
mikhail
@JJk_Glazier 7 күн бұрын
Yall at most you need like 5 drills for actually getting better
@calebcochran27 2 жыл бұрын
We're no strangers to love You know the rules and so do I A full commitment's what I'm thinking of You wouldn't get this from any other guy I just wanna tell you how I'm feeling Gotta make you understand Never gonna give you up Never gonna let you down Never gonna run around and desert you Never gonna make you cry Never gonna say goodbye Never gonna tell a lie and hurt you We've known each other for so long Your heart's been aching but you're too shy to say it Inside we both know what's been going on We know the game and we're gonna play it And if you ask me how I'm feeling Don't tell me you're too blind to see Never gonna give you up Never gonna let you down Never gonna run around and desert you Never gonna make you cry Never gonna say goodbye Never gonna tell a lie and hurt you Never gonna give you up Never gonna let you down Never gonna run around and desert you Never gonna make you cry Never gonna say goodbye Never gonna tell a lie and hurt you (Give you up) (Ooh) Never gonna give, never gonna give (Give you up) We've known each other for so long Your heart's been aching but you're too shy to say it Inside we both know what's been going on We know the game and we're gonna play it I just wanna tell you how I'm feeling Gotta make you understand Never gonna give you up Never gonna let you down Never gonna run around and desert you Never gonna make you cry Never gonna say goodbye Never gonna tell a lie and hurt you Never gonna give you up Never gonna let you down Never gonna run around and desert you Never gonna make you cry Never gonna say goodbye Never gonna tell a lie and hurt you Never gonna give you up Never gonna let you down Never gonna run around and desert you Never gonna make you cry Never gonna say goodbye Read my channel’s description.
@colemoultrie4853 2 жыл бұрын
iamcolemoultrie
@gaddafyrahim4372 2 жыл бұрын
Are u related to vincaniTV?
@TheSprintProject_ 2 жыл бұрын
He's my long lost cousin
@gaddafyrahim4372 2 жыл бұрын
Wait... i can't tell if ure being serious or joking. Hahahaha. Used to watch his vids for bboy lesson. And here i am learning from u for sprints.
@TheSprintProject_ 2 жыл бұрын
@@gaddafyrahim4372 I'm playing lol
@kittunni124 2 жыл бұрын
But... We need to concentrate on dorsiflex...
@ThePassionofSprinting 2 жыл бұрын
Yes that’s super important 💪🏼
@TheSprintProject_ 2 жыл бұрын
That’s why strong muscles around the ankles are important
@ThePassionofSprinting 2 жыл бұрын
@@TheSprintProject_ true
@user-gz2xv3tm2m 2 жыл бұрын
nvyrcc #von.ong
@DenzilPeters Жыл бұрын
Your a-skip technique needs work. Feet should ideally land beside each other not one ahead of the other like you were doing. Plus you need to be reactive and bouncy while doing it which you also were lacking.
@sonofgod7358 2 жыл бұрын
Cree que Jesucristo murió en la cruz por tus pecados y resucitó de entre los muertos tres días después y arrepiéntete del pecado. El juicio está llegando a este mundo. También arrepiéntete constantemente. Jesús vendrá pronto. En cualquier momento puedes morir y si no estás bien con Cristo, te irías al infierno. Si murieras ahora mismo, ¿irías al cielo o al infierno?
@sonofgod7358 2 жыл бұрын
Believe Jesus Christ died on the cross for your sins and rose from the dead three days later and repent of sin. Judgement is coming to this world. Also repent consistently. Jesus is coming soon. At any moment you can die and if your not right with Christ you would go to hell. If you died right now would you go to heaven or hell
@aidansalazar6797 2 жыл бұрын
Aidan__og
@yanqueyip 2 жыл бұрын
@yanqueyip
@frostywisnewski7009 Жыл бұрын
@frosty_wisnewski
@LandeezyTTG Жыл бұрын
How many times a week do we do these drills
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