Key Points
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There are considerable gaps between science and best practice in how training principles and training methods should be applied for elite sprint performance
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This review serves as a position statement for outlining state-of-the-art sprint training recommendations
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We provide a point of departure for discussion between scientists and practitioners regarding the training and development of sprint performance
Background
Sprint Performance Determinants
n | 30 m (s) | 60 m (s) | 80 m (s) | 30–60 m (s) | 60–80 m (s) | 80–100 m (s) | 60–100 m (s) | |
---|---|---|---|---|---|---|---|---|
100 m men | ||||||||
9.58a | 1 | 3.78 | 6.31 | 7.92 | 2.53 | 1.61 | 1.66 | 3.27 |
9.71–9.80 | 5 | 3.82 ± 0.01 | 6.37 ± 0.03 | 8.05 ± 0.03 | 2.55 ± 0.02 | 1.68 ± 0.03 | 1.72 ± 0.03 | 3.40 ± 0.05 |
9.81–9.90 | 7 | 3.83 ± 0.04 | 6.42 ± 0.04 | 8.12 ± 0.02 | 2.60 ± 0.02 | 1.70 ± 0.03 | 1.75 ± 0.02 | 3.45 ± 0.05 |
9.91–10.00 | 12 | 3.85 ± 0.04 | 6.46 ± 0.04 | 8.18 ± 0.04 | 2.61 ± 0.02 | 1.73 ± 0.01 | 1.77 ± 0.02 | 3.50 ± 0.03 |
10.01–10.10 | 21 | 3.89 ± 0.04 | 6.51 ± 0.03 | 8.26 ± 0.03 | 2.62 ± 0.03 | 1.74 ± 0.01 | 1.79 ± 0.02 | 3.54 ± 0.04 |
10.11–10.20 | 24 | 3.95 ± 0.04 | 6.60 ± 0.05 | 8.36 ± 0.05 | 2.64 ± 0.03 | 1.75 ± 0.01 | 1.81 ± 0.04 | 3.57 ± 0.03 |
100 m women | ||||||||
10.61–10.70 | 4 | 4.07 ± 0.02 | 6.89 ± 0.03 | 8.76 ± 0.03 | 2.82 ± 0.01 | 1.87 ± 0.02 | 1.90 ± 0.05 | 3.78 ± 0.06 |
10.71–10.80 | 12 | 4.10 ± 0.03 | 6.94 ± 0.04 | 8.83 ± 0.03 | 2.84 ± 0.01 | 1.88 ± 0.02 | 1.93 ± 0.03 | 3.82 ± 0.04 |
10.81–10.90 | 5 | 4.17 ± 0.06 | 6.99 ± 0.04 | 8.89 ± 0.03 | 2.85 ± 0.02 | 1.90 ± 0.01 | 1.95 ± 0.03 | 3.86 ± 0.04 |
10.91–11.00 | 6 | 4.17 ± 0.07 | 7.05 ± 0.04 | 8.97 ± 0.03 | 2.87 ± 0.04 | 1.92 ± 0.02 | 1.99 ± 0.03 | 3.92 ± 0.04 |
11.01–11.10 | 6 | 4.18 ± 0.05 | 7.09 ± 0.03 | 9.03 ± 0.02 | 2.89 ± 0.04 | 1.94 ± 0.02 | 2.01 ± 0.02 | 3.95 ± 0.03 |
11.11–11.20 | 9 | 4.20 ± 0.05 | 7.15 ± 0.05 | 9.13 ± 0.04 | 2.95 ± 0.02 | 1.98 ± 0.02 | 2.04 ± 0.04 | 4.02 ± 0.05 |
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Spatiotemporal variables (e.g., step length, step rate, contact time, flight/aerial time)
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Segment configuration at touchdown and lift-off
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Lower-limb segment velocities immediately prior to touchdown or during ground contact
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Front- and back-side mechanics
Sprint Performance Development
Training Principles
Progressive Overload
Specificity
Variation and Periodization
Individualization
Training Methods
Sprint Training
Training method | Distance (m) | Intensity (%) | Recoveries (min) | Total session volume (m) | Initiation | Time to next HIS (hours) | Footwear and surface |
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Acceleration | 10–50 | > 98 | 2–7 | 100–300 | Block/3-point/crouched | 48 | Spikes on track |
Maximal velocity | 10–30a | > 98 | 4–15 | 50–150a | 20–40-m flying start | 48–72 | Spikes on track |
Sprint-specific endurance | 80–150 | > 95 | 8–30 | 300–900 | Standing start | 48–72 | Spikes on track |
Speed endurance | 60–80 | 90–95 | 2–4 (8–15) | 600–2000 | Standing start | 48–72 | Spikes on track |
Resisted sprints | 10–30 | 80–95b | 3–6 | 50–200 | 3-point/crouched | 48 | Optional |
Assisted sprints | 10–30a | ≤ 105 | 5–15 | ≤ 100a | 20–40-m flying start | 48 | Spikes on track |
Tempo | 100–300 | 60–70 | 1–3 | 1000–2000 | Standing start | 24 | Trainers on grass |
Day | Early preparation period | Mid-preparation period | Late preparation period | Mid-season |
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Mon | Hill sprints | Resisted sprints | Acceleration | Acceleration and maximal velocity |
Tue | Hypertrophy strength | Maximal strength | Explosive strength + plyometrics | Plyometrics |
Wed | Tempo | Tempo | Tempo | Tempo |
Thu | Speed endurance | Speed endurance | Maximal velocity | Sprint-specific endurance |
Fri | Hypertrophy strength | Maximal strength | Explosive strength + plyometrics | Plyometrics |
Sat | Tempo | Tempo | Tempo | Tempo |
Sun | Off | Off | Off | Off |
Acceleration
Maximal Velocity
Sprint-Specific Endurance
Speed Endurance
Time interval | 100% | 99% | 98% | 97% | 95% | 93% | 90% | 70% |
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30-m flying | 2.60 | 2.63 | 2.65 | 2.68 | 2.74 | 2.80 | 2.89 | 3.71 |
2.70 | 2.73 | 2.76 | 2.78 | 2.84 | 2.90 | 3.00 | 3.86 | |
2.80 | 2.83 | 2.86 | 2.89 | 2.95 | 3.01 | 3.11 | 4.00 | |
2.90 | 2.93 | 2.96 | 2.99 | 3.05 | 3.12 | 3.22 | 4.14 | |
3.00 | 3.03 | 3.06 | 3.09 | 3.16 | 3.23 | 3.33 | 4.29 | |
3.10 | 3.13 | 3.16 | 3.20 | 3.26 | 3.33 | 3.44 | 4.43 | |
3.20 | 3.23 | 3.27 | 3.30 | 3.37 | 3.44 | 3.56 | 4.57 | |
3.30 | 3.33 | 3.37 | 3.40 | 3.47 | 3.55 | 3.67 | 4.71 | |
20-m flying | 1.73 | 1.75 | 1.77 | 1.79 | 1.83 | 1.87 | 1.93 | 2.47 |
1.80 | 1.82 | 1.84 | 1.85 | 1.89 | 1.93 | 2.00 | 2.57 | |
1.87 | 1.89 | 1.91 | 1.93 | 1.97 | 2.01 | 2.07 | 2.67 | |
1.93 | 1.95 | 1.97 | 1.99 | 2.03 | 2.08 | 2.15 | 2.76 | |
2.00 | 2.02 | 2.04 | 2.06 | 2.11 | 2.15 | 2.22 | 2.86 | |
2.07 | 2.09 | 2.11 | 2.13 | 2.17 | 2.22 | 2.29 | 2.95 | |
2.13 | 2.15 | 2.18 | 2.20 | 2.25 | 2.29 | 2.37 | 3.05 | |
2.20 | 2.22 | 2.25 | 2.27 | 2.31 | 2.37 | 2.45 | 3.14 | |
10-m flying | 0.87 | 0.88 | 0.88 | 0.89 | 0.91 | 0.93 | 0.96 | 1.24 |
0.90 | 0.91 | 0.92 | 0.93 | 0.95 | 0.97 | 1.00 | 1.29 | |
0.93 | 0.94 | 0.95 | 0.96 | 0.98 | 1.00 | 1.04 | 1.33 | |
0.97 | 0.98 | 0.99 | 1.00 | 1.02 | 1.04 | 1.07 | 1.38 | |
1.00 | 1.01 | 1.02 | 1.03 | 1.05 | 1.08 | 1.11 | 1.43 | |
1.03 | 1.04 | 1.05 | 1.07 | 1.09 | 1.11 | 1.15 | 1.48 | |
1.07 | 1.08 | 1.09 | 1.10 | 1.12 | 1.15 | 1.19 | 1.52 | |
1.10 | 1.11 | 1.12 | 1.13 | 1.16 | 1.18 | 1.22 | 1.57 |
Resisted Sprinting
Assisted Sprinting
Technical Training
Strength and Power Training
Plyometric Training
Recovery Strategies
Tapering
Days to competition | Training prescription |
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10 days before | Spikes on track: 4 × 30 m from blocks with full recovery. 80-100-120-150-m flying sprints with maximal intensity, full recovery (i.e., 20–35 min between sprints) |
9 days before | Trainers on grass: 10 × 200 m tempo runs with 100-m walking in between |
8 days before | Spikes on track: 4 × 30 m from blocks and 1 × 120 m at 95% intensity, full recovery |
7 days before | Trainers on grass: 2 × 10 × 100 m tempo runs with 100-m walking in between |
6 days before | Spikes on track: 4 × 30 m from blocks and 1 × 150 m at 95% intensity, full recovery |
5 days before | No training |
4 days before | Spikes on track: 4 × 30 m from blocks and 1 × 80 m at 95% intensity, full recovery |
3 days before | Trainers on grass: 10 × 100 m tempo runs with 100-m walking in between |
2 days before | Spikes on track: 4 × 30 m from blocks at 95% intensity, full recovery |
1 day before | No training |
Conclusions
Training principle or method | Scientific versus best practice literature |
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Progressive overload | Moderate agreement. Both scientific and best practice literature emphasize the importance of familiarization and gradual progression to reduce injury risk and maximize performance. However, the influence of running surface and footwear as specific modifiers of sprint training load is more highlighted within best practice. |
Specificity | Poor agreement. Both scientific and best practice literature highlight the importance of sprint running and high-velocity movements on sprint performance enhancement. However, there is a considerable gap in how the sprint specific training components are applied (see, e.g., specific sprint training further down). |
Variation/periodization | Poor agreement. Scientific studies mainly focus on traditional and block-training periodization, while alternative models (e.g., “long-to-short” and “short-to-long”) are used within leading sprinting communities. |
Individualization | Poor agreement. Most scientific interventions have applied a “one-size-fits-all” approach, but recent studies have suggested that training should be prescribed according to individual force-velocity profiles. Best practice focuses more on training prescription according to individual performance capacity, anthropometric factors, training status/age, sex, and recovery/injury status. |
Specific sprint training | Poor agreement. Most sprint-related studies are performed on young team sport players, consisting of brief and maximal sprints with short recoveries. In contrast, elite sprinters perform sprint-specific training with varying distances, intensities and recoveries. |
Technical training | Poor agreement. Very few scientific studies are devoted to how optimal sprinting mechanics can be achieved. The best practitioners apply sprint drills to reinforce the technical work and isolate specific movement features. |
Strength and power training | Good agreement. There are no major discrepancies in sprint-related strength- and power training recommendations when comparing scientific and best practice literature. |
Plyometric training | Good agreement. Both scientific and best practice literature encourage sprinters to use different types of high-intensive bounding, jumping and skipping exercises for developing leg stiffness and horizontal power production. |
Recovery strategies | Poor agreement. Best practice applies several passive and active post-exercise recovery modalities (massage, compression garments, cold water immersion, cryotherapy, tempo runs, etc.), although the scientific evidence for these strategies is limited. |
Tapering | Good agreement. The tapering strategies employed by the best practitioners are generally consistent with research, although best practice literature provides more detailed information. |