PowerAthleteHQ.com will be under some much needed maintenance over the next few days. We apologize in advance if you experience some down time during your browsing.
Thanks, The PowerAthleteHQ.com Team

Sprinting: Five Fixes


In the last Sprinting installment, we discussed the differences between Volume and Intensity Sprints and how to safely and effectively incorporate them into your training.  But, in order to reverse engineer effective sprint work, we need to assess your athlete's ability to perform the required task.

Breaking down the Sprint can be one of the most complex endeavors in strength and conditioning, but it doesn’t have to be. In general, a real sprint is used far less frequently than say, a barbell squat and so it is common to find coaches who are unable to correct the associated mechanics.  Not only that, sprints are performed at high speeds and therefore do not lend themselves to being easily coachable. However, it’s not impossible even for the average coach to implement simple warm ups, diagnostics, and corrective tools to improve the quality of one’s sprint.  The CrossFit Football Coach's Seminar is a great way to learn many of these tools, however, this article will touch on the basics.

There are several ways to break down a sprint and determine exactly what the fuck is going on.  I am arming you with five simple tools that will enhance the performance of even the most adept sprinters.   

You don’t have permission to view the rest of this article.
Log in or visit our Membership Options page to see which plan fits for you!


A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers.Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals.With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness.In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.

Posted in Blog, Coaching, Featured, Speed | Tagged , , , , , , , | 9 Comments

9 Responses to Sprinting: Five Fixes

  1. @cali Great article, as a rookie CFBB sensei, this help me a Lot. Question: In the wall drill, the heel of the back foot should not be in contact with the ground? Thanks a Lot

  2. Thank you for this article Cali and thank you to the demo folks. I am coaching 7th and 8th grade contact football and I am seeing vast differences in how young men and women move. Its really obvious during the sprints, and I am not even mentioning what happens during change of direction drills. Its not that they aren’t trying, I can see they are giving it their all. It just they seem these kids I am referring to “leak” effort by their gait and positioning. We will start slow and put some of these fixes into effect tonight. Thanks again!

    • Yeah man, that’s what we’re here for. There are a lot of reasons kids at that age can’t seem to get it together. A lot of it has to do with lack of testosterone…which you have no control over. Short of getting them on an aggressive cycle of Test and HGH, breaking down the skills is something you actually can control and improve upon.

  3. Thank you so much for this @cali!!!

    I´ve been dealing recently with a few pretty fast guys who seem to run properly but who struggle when doing the most basic coordination drills as high knees, skip and so on…
    Do you think they are not currently achieving their maximum potential speed? Should I worry in working those drills with them?

  4. Pingback: The Truth About Skill and Speed Resistance Training - TrainHeroic

Leave a Reply

Your email address will not be published. Required fields are marked *