The Surprising Science Proven To Make You Run Faster
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- Опубликовано: 7 май 2023
- Learn the surprising science behind why your speed training may actually be holding you back from running faster and reaching your full potential. While many athletes and coaches believe that all out sprinting is the key to maximum speed, it turns out that this approach can lock an athlete in to a set speed and prevent them from getting any faster.
Of course you need to train max velocity with all out sprinting, 30 flys etc. However if you really want to achieve your true max speed you need to incorporate other training methods that force the body to adapt and become faster.
We explore the concept of progressive overload, which is the idea that in order to improve your speed, you must challenge your body to work harder and push beyond its current limits. However, this approach can be limited by what is known as the 'speed barrier', a phenomenon where an athlete's speed fails to increase despite their training age.
One effective way to break through this barrier is through the use of floating sprints or ins and outs. This technique involves running at a high intensity, followed by a period where the athlete "floats" and then finishes with an all out sprint. This method allows for a higher top speed, better coordination between the flexors and extensors, and the development of relaxed sprinting.
We discuss the science behind floating sprints and how they can be used to rewire the nervous system and train the mind and body to break through pattern-built barriers. While floating sprints are an advanced drill that should be introduced carefully, when used properly, they can deliver serious results and help athletes reach their full speed potential.
#sprinting
#runfaster
#trackandfield
#speedtraining
#100meter
Sources
www.bio-conferences.org/artic...
centrostudilombardia.com/wp-co...
Ozolin, N. (1978). How to improve speed. In Jarver, J. (Ed.). Sprints and Relays: Contempormy Themy, Technique and Training. Los Altos, CA
Jacobs R, Ingen Schenau GJ. Intermuscular Coordination in a Sprint Push-Off. J Biomech,(9), 953-965.
National Strength and Conditioning Association Volume 27, Number 1, pages 18-25
Skoglund A, Strand MF, Haugen TA. The Effect of Flying Sprints at 90% to 95% of Maximal Velocity on Sprint Performance. Int J Sports Physiol Perform. 2023 Jan 17;18(3):248-254. doi: 10.1123/ijspp.2022-0244. PMID: 36649725.
simplifaster.com/articles/flo... 
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Sprinting at maximum speed is the single greatest stimulus for getting a person faster. The issue is that you can not perform enough volume of this training to be effective and are likely to burnout or injure yourself. The more specific your training is the less of it you are able to perform. Wiring your brain to run at max speed is no different than wiring your brain to run at any of the other velocities you are capable of. It will in no way hinder your speed progression other than for the fact it will limit your overall training volume.
Thank you for sharing your thoughts. While sprinting at maximum speed is indeed a great stimulus for improving, studies have shown that when you add additional training methods (ins and outs, resisted sprints etc.) athletes get better results.
Of course each athlete is unique in their response to training so if you or your athletes are continuing to progress and get great results from sprinting at maximum speed then don't change what's working.
@@OutperformOfficial I agree one hundred percent... additional training is correct. not replacement
@@JamesBrown-hr5qs I dont even know what that means
You are dumb and know nothing about anything you say. You should better go back to school and learn something about neurons making new connections with synapses as a way of (muscle-)remembering things caused by routine. Please delete your comment or correct it without the false information.
Awesome interaction. W
Interesting. I have been using a similar concept for years and people thought it was weird. We call them DFAs, Drive - Float - Accelerate.
Tell me more about DFAs
When and how often would you program these into a macro cycle aside from after the athlete is developed to that point? And would you program them out at a certain point before major competitions?
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Michael Johnson and his coach was taking this approach from the start. As a sprint coach, I did these floating sprints with most athletes.
Nice video on explaining how to distribute weight in stance and how to use legs when running. I never thought of using a "push/pull" method when sprinting. Definitely going to utilize this now when sprinting
Glad it was helpful!
Excellent video. I call them double accelerations. The other workout I like to do is “progressive” accelerations… 70…80…max. % every 20-25 meters for 60-75m. Great job with the video!
Good stuff! Your approach to "progressive" accelerations is an excellent strategy to build up sprinting efficiency and speed. Appreciate your input and support!
We used to use this training session once a week when in high school in the '70's! Not sure I would have used some of those "past stars" in a video clip to emulate though.
Great sprinting form is timeless 🙂
damn Flo Jo was so relaxed she was literally smiling at top speed
Amazing video thank you
Appreciate it!
Now that I’m over 40 I decided to get into middle distance with the 800m. So a lot of my sprinting work has been 85-90% with a very short 100% for maybe 2 or 3 seconds at the end. Surprisingly, this actually had a positive effect on my 100m time. I enjoy sprinting and longer runs and couldn’t decide which to pursue, so I basically chose both.
Wow, this is a nice looking video!👍
Thanks!
Sweet science
Ins and outs are great but this idea of a speed barrier from 50m repeats is ridiculous
It's not that 50m (or 30m,150m etc.) repeats don't have a place in training. While the concept of a speed barrier may sound unusual, it is actually supported by scientific research and coaching experience. The purpose of the video is to explore this concept and provide potential solutions for those who may have hit a speed barrier or plateau. However, every athlete is different and what may work for one person may not work for another. If you are seeing great results from 50m repeats then don't fix what's not broken 🙂
@@OutperformOfficial would these not be the same as just doing flys essentially? I usually do a 30m run up then accelerate through the fly zone but I slow down at the end.
Great helpful video
Thanks!
Sir please make video on improving top end speed and 100m work out
Fly Float Fly workouts will improve your top end speed. We'll be releasing more videos on 100m workouts so stay tuned!
@@OutperformOfficial 👍✌️
Thank you!
Nice video edit.. good for maximum retention lol
Thank you so much❤❤❤
You're welcome 😊
bro trust me if you hit any speed barriers it will be pretty self explanatory
Want to get faster do max effort sprint intervals. Not exceeding 400m-600m a day for flat runs. Not exceeding 200m-300m hill incline sprints a day. Also make sure to stretch.
what
@@victorstreet what needs to be explained
@@darrylgaines7485 i thought max speed was no longer than 50 meter this is special endurance ur mentioning here?
@@victorstreet okay 400m would be 4x100m or 2x150m & 100m 600m would be 4x150m or 2x150m and 3x100m or however you mix it up to get your intended distance. But everyone has to be max effort. For me I don’t sprint over 400m-600m during training and I improved my time every race this season. I did the old traditional way and it didn’t work for me. But everyone is different what works for them might not work for you vice versa
@@darrylgaines7485 Ohh my bad, I read it wrong, I thought you wrote 400m-600m sprints for speed
I have a problem. My PR for the 5k is 23:36 and for 3k is 12:55, however my 10k pr was barely under 1 hour. I can now run a 10k in about 53 minutes, but can’t come close to my previous best 5k and 3k time. I think my biggest problem was trying to incorporate zone 2 training without any speed at all. what do you think? My heart rate seems to be a little lower too, but I feel more tired.
Zone 2 training is critical but focusing too much on it without incorporating speed work and higher intensity (Zone 4 and 5 VO2 max training) may have impacted your shorter race times. Your improved 10k time suggests improved endurance, but you need to reintroduce speed and interval training to regain your 5k and 3k speed.
@@OutperformOfficial perfect thanks for the response! Would you suggest focusing on zone 2 training and incorporating speed 1-2 times per week or focusing on speed and incorporating zone 2 1-2 times a week? My goal is to be able to run faster with lower heart rate.
Jeremy Dodson for Samoa lesgoooo
So if i want to increase the intensity, should i increase the distance for the fly zone or float zone?
Best way to increase intensity is max out the fly zone and then increase the reps. Different coaches have different opinions on how long the zones should be. However if you start going too far beyond 20m you will loose the effectiveness of the drill.
What’s the name and brand of the resistance equipment you were using
Gill athletics bullet belt
Make some videos on triple jump too
Thanks for the suggestion, we're working on it.
How many reps is recommended to perform fly-float-fly sprints?
Depends on the athlete, where they are in their season, training age etc. Can be anywhere from 1-5. As always, best to start with lower reps to give your body a chance to adapt.
Thank you!@@OutperformOfficial
so does using carbon plated super shoes such as nike vaporflys help train the body for faster speeds?
Interesting question, I don't have a definitive answer but my guess is most likely not. Would be interesting if someone could research and test though.
Regarding block starts I find I always land a little too far in front of my COM and that causes me to lose power and slow down, do you have any tips for that?
From what I've studied- have your first step be a 'shorter' step. Then you maintain your power.
@@BoyMama87 that's what I figured but I'm not sure how to
My understanding is there are 2 factors that go into timing the first step during acceleration; how quickly you can get your foot back to the ground and how quickly your centre of mass is moving forward.
If you're struggling to get that foot down quicker then you might benefit from increasing your horizontal power output. That way by the time your foot makes contact with the ground, your body is already positioned ahead of it (alleviating the overstriding you mentioned).
General sprint training will increase your power output so I won't go into that. Technique-wise I find it useful to focus on the arms.
I definitely fall into the camp of believing that the arms steer and coordinate what the legs do. You could try this variation of the falling start while really focusing on arm drive and you might see an improvement on your initial step.
1. Go into a 2 point stance, leaning forward, arms dangling
2. Fall forward while keeping your arms inactive
3. Just before you sense that you are about to completely lose balance, drive your arms aggressively and take your initial step.
4. Think about extending powerfully from the hips and covering a lot of ground. The arm drive needs to originate from the shoulder and use a greater range of motion than you would in the other phases
5. If perfomed correctly you have just learned how to harness the cross extensor reflex (look it up). It's faster than, and more powerful than conscious muscle contraction and should help with getting more horizontal velocity with the very first step.
Let me know how it goes for you
In my opinion resisted sprints might be the best option to land under com
@Aurey T Yes....Alessandra is correct. You need to shorten your first 3 or 4 steps. I would have to watch a video of you to see what you're doing in order to properly assess. However, what you're describing sounds like a result of reaching. A way for you to shorten your steps and stay powerful is to focus on lifting your legs from the hips and pushing backward horizontally. Just like afamobi93 stated, you must be really aggressive with your arms to counterbalance your lower limbs. You should be using full range of motion swinging from the shoulders. Here is one method I teach my athletes to develop aggressive arms; during your arm swing drills, try pretending someone is standing 10 feet behind you and you're trying to knock them out with a tennis ball (your back swing needs to be that hard) this will go a long way to keep your feet striking under your COM. Doing 3-5 yard block starts will help with this issue as well.
Can I apply this to increase my 40 yard dash??? Would I use shorter distances?
Absolutely, however keep in mind that for the 40 the start and acceleration is where you will see the biggest gains. check out this video we did for tips on the start: ruclips.net/video/SE0SEbGSA-M/видео.html
My season is about 2 months out, would it be too early to start in and outs?
As with most training advice "it depends." Typically the earliest you want to start working on Max Velocity is after Phase 1 and potentially not until Phase 3. Since ins and outs are a challenging workout you want to make sure you have a lot of rolling and falling starts under your belt and your body is prepared for the intensity.
Downhill sprints will break your barrier, or u will break...lol
Does that actually help ?
@@Trap_.j running downhill can help develop your balance as long as you don’t overstride (keep healthy bend in the knee to avoid lower joint injuries). It’s also good for hamstring engagement.
Downhill will do nothing for an athlete, its more harm than good and gurantees a short career.
I actually didn't understood the method of in and out sprits, and the correct form to do it.
Can you please make a demonstrated and elongated video on "in and out sprinting" 🙏
I run like haaland and it really helps me
How many times should an athlete do this before going back to his normal training regimen?
Ins and outs should be a part of your max velocity training in addition to training like fly 30's, wickets etc. So there is no specific time frame that you would exclusively do them if that makes sense.
Based on the way the video is made, is that how a 100meter race should be run?
Not sure I understand the question. During a 100m race you don't want to float.
It reminds me the original "Jaws" when they tell the shark to smile.
Why is it bad to do them in the early season?
Most likely so you don’t peek to early in the season
have to ,I must get Gold medal in 100m,200m Sprint in Paris OLYMPIC 2024 😁...Gold price are getting Higher Here And I want GOLD okay 🥇😂
As im an beginner,not that much fast,how to run technically in 200m curve.?
can you cite the research papers i want to read them
Here you go. If you want to start with some "easy reading" I think you'll enjoy the smplifaster article.
www.bio-conferences.org/articles/bioconf/pdf/2022/07/bioconf_shlc2022_01016.pdf
centrostudilombardia.com/wp-content/uploads/IAAF-Corsa-Velocita/2011-Training-to-overcome-the-overspeed-plateau.pdf
Ozolin, N. (1978). How to improve speed. In Jarver, J. (Ed.). Sprints and Relays: Contempormy Themy, Technique and Training. Los Altos, CA
Jacobs R, Ingen Schenau GJ. Intermuscular Coordination in a Sprint Push-Off. J Biomech,(9), 953-965.
National Strength and Conditioning Association Volume 27, Number 1, pages 18-25
Skoglund A, Strand MF, Haugen TA. The Effect of Flying Sprints at 90% to 95% of Maximal Velocity on Sprint Performance. Int J Sports Physiol Perform. 2023 Jan 17;18(3):248-254. doi: 10.1123/ijspp.2022-0244. PMID: 36649725.
simplifaster.com/articles/floating-sprints-speed-development/
@@OutperformOfficial Thank you.
How does this compare to doing just 30m flys for example? My 30m fly dropped from 3.12 in 2021. Then I started timing my flys again in summer 2023 and it was 3.03. After doing flys almost exclusively since last Fall I'm at 2.95 currently (freelap timed).
I'm wondering if adding a float zone would yield more gains?
2:28 this are really not optimal sprinting mechanics. no elite sprinter runs like that.
But i fully agree that we have to run at or better even beyond our limit to get even faster. That's probably obvious for most coaches.
How to achieve it is really not so easy.
I believe this three things are key to get faster:
#1 Being 100% Healthy
#2 Being very, very motivated
#3 you need all the mental focus for that moment
I would say that anyone that has ran a 20.27 200m and participated in the Olympics is an elite sprinter 🙂 Definitely agree that staying healthy and being motivated and focused are critical elements for success.
The dude running is an Olympic sprinter
You should watch usain bolt slomo sprinting or any other sprinter you'd see how they run and it's very similar to this
@@OutperformOfficial i doubt that he ran like this in the olympics..
@@humanboy395 LOL you have no idea!
Quick question, I want to perform In and outs 3 times a week with my 20-30m sled sprints in the same session, what would you recommend to do in order to have optimal results? do the sleds first or in and outs first?
Typically we like to do ins and outs when the athlete is throughly warmed up and completely recovered to get maximum benefit. So ins and outs first.
@@OutperformOfficial How many in and outs and how many 15kg sled sprints would you recommend in one session ?I can handle a lot of training btw
New védio 😲😅
Use a tachyon device
Bro fast as shit
-Blood doping
-Genetic experimentation
-Technological means
Watching this with no intention of running.
😂
some it just genetics
looks so upright
running with someone who is faster than you can help you run faster.
But it can also get you injured 😂 different abilities different readiness to tissues.
Sir hindi mein video banoo do
Good video but theres another area of training thats required,to supplement the efficient performance of athletes, this is what makes champions.
Sorry i cant and wont share but you can probably figure it out your smart.
Bro u scared me i think i have hit my speed barrier how do i break it?????
Start working on the drills mentioned in the video, ins and outs, sled pulls, hills etc.
@@OutperformOfficial it feels like in middle of race no matter how hard I try I can't move any faster and I have many doubts about sprinting can we talk someone private???
Another problem in maintaining ur speed is that ur diaphragm.cannot expand to breathe properly
Pls can someone join your team pls
Except Flo-Jo was juiced to the gills....so totally relaxed
The 2 East German women on either side of her we're definitely clean 😉
PEDs won't make you run more relaxed. What a load of nonsense
@@OutperformOfficial she had better juice....literally died from it all! At an early age
@@MrKarlozz calm yourself! It's a joke
try running downhill, 2% grade
Theres more than 100 reasons why you dont get fast. 90% of which is coded in your dna not able to change. Good point aboyt flexors vs extensors (static force resistance).
Fixating on what cannot be changed is a guaranteed way to limit your athletic career and life. Focus on what can be improved and make the most of your own potential. Many successful athletes, entrepreneurs, actors etc. have defied expectations and surpassed their genetic predispositions through hard work, determination, and strategic training.
Ok... however, your greatest example of a relaxed sprinter was also doping.... Precisely what killed her. Intellectual honesty, please... She was applying another type of "science". Regardless, your point is well taken...
You have to take in to account that most of her competitors were just as doped (if not more so). The point is purely to illustrate what relaxed vs non relaxed sprinting looks like.
Your comment has nothing to do with the topic, buddy. That’s called a straw man argument, and it renders your comment meaningless.
It’s also false - she was tested many times and never once failed a drug test or even came close to failing. Her death had nothing to do with doping, she had a brain issue that caused seizures.
The only failure here is you.
Sorry sir please speak in your Hindi
Thanks for the suggestion. We're working on getting audio translation for future videos. In the interim we've added Hindi subtitles.
You really using flo jo as an example. Drugs made her fast
Perhaps they did, but the example is to show relaxed running.
Lol and her competitors were clean or what? Get a grip