6 Exercises SCIENTIFICALLY SHOWN To Make You Faster

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TIMESTAMPS
00:00 Intro
00:15 Jumps Squats
01:28 Hip Flexor Training
02:14 Romanian Deadlifts
03:15 Sled Pushing
04:15 Hip Thrusts
05:22 Nordic Curls
--------------------------
REFERENCES
Jump Squat Research: (www.ncbi.nlm.nih.gov/pmc/arti...) pubmed.ncbi.nlm.nih.gov/11834...
Romanian DL Literature: (www.academia.edu/17125864/Res...)
Sled Push Research: (pubmed.ncbi.nlm.nih.gov/31742...)
Hip Flexion Research: (www.researchgate.net/figure/H...)
Hip Thrusts Meta-Analysis: (www.ncbi.nlm.nih.gov/pmc/arti...)
Nordic Curls Meta-Analysis: (pubmed.ncbi.nlm.nih.gov/27752...)
Nordic Impact on 10m Sprint Times: (pubmed.ncbi.nlm.nih.gov/29192...)

[@connorbrady9957]

I love that he is actually putting his sources in. Academic literature, high sample sizes, reliable information. Unlike people who say "do this because I have found it works"

[@benson238]

@@jojomojo329 well if this stuff is proven it basically means it will stretch ur potential to run the fastest you can be. THeres more too it like genetics and other factors. This is what made bolt a beast. But alot fo these exercises will make you much faster and improve ur speed. Science is the answer to everything.

[@benson238]

@@TheJackOfAllTrades777 That knowledge is out there because of scientific studies from the past. Most of this stuff has been out there for a while. All of those trainers and the stuff you do are from these foundations of building muscle that comes from science.

[@MM-ev1fg]

Someone has to test if it works first, for it to be worth the time to study. So yes academics are normally behind. Academics confirms what some people that are ahead of the curve find.

[@ivoryas1696]

Connor Brady Well they do _both_ hold water. It's just one is like the mouth of a firehose... and the others closer to the three gorges dam...

[@j.abdullah3501]

Science isn't just about academia.

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@brianiguaran1431]

Ok

[@TheSprintProject_]

🐐

[@neoswordian91]

Equally important is to have solid sprint mechanics! If you do, you need less power or reactivity to be at the same level. For example, let's say your "power" in your sprint specific muscles is 80/100 (100 being the max), but your mechanics are only 50/100 (shitty), you wont be nearly as fast as you could be with good mechanics. On the flip side, someone with perfect 100/100 mechanics could be faster than you despite only being a 50/100 in power.

[@AnsweredJustForYou]

@@neoswordian91 ur just tryna impress the KZbinr, he aint ever reading that

[@isaiastoledo9151]

The first exercise is recommended doing it with heavy weights or light weights?

[@tinbox8416]

This is insane, recently I’ve been trying to improve my speed with my little brother since he is getting into basketball. Bless your content, can’t wait for 1mill subs

[@TheSprintProject_]

Appreciate you and glad you enjoyed the vid.

[@pacelabltd]

@@TheSprintProject_ nice work

[@TheSprintProject_]

@@pacelabltd Just found your comment, thank you Steffan!

[@blessed2338]

Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed. John 14:6 Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me. May God bless you all.

[@jkprod.1847]

i’m 93 pounds how much weight do i use for the squat jumps

[@EfficientAthletics]

High school Track and field coach here. Fantastic work, keep it up! Two other exercises that are also beneficial for sprinters are split squats and snatch grip deadlift.

[@ThePassionofSprinting]

agree these 2 exercises are great too

[@TheSprintProject_]

Thanks Jonathan! Appreciate you checking out the vid and sharing your input.

[@Grayk-ge5vo]

A little late to your comment but can you tell me why a snatch grip deadlift can be beneficial towards sprinting? Compared to just a normal deadlift? Genuinely just curious

[@EfficientAthletics]

@Grayk-ge5vo Greater range of motion because your grip is wider. You have to start deeper, and the lift at the top is closer to your hip crease. You also work your back and grip harder. Could also be beneficial if you ever decide to do snatches. Which imo all field athletes should eventually do a snatch variation

[@Messup7654]

@@EfficientAthleticswhy not just a full clean snatches generate less power than a power clean

[@monsterchimp1669]

I'm a former division 1 sprinter and high hurdler. I can tell you exercising my hip flexors and improving my flexibility were absolute game changers. My coaches would always say you can only get faster if you increase stride length without losing stride frequency or vice versa. Flexibility helps with stride length. Hip flexor training improves stride frequency.

[@abhinavmichael82]

thx for the tip buddy really appreciate it...

[@shershahiqbal6792]

what was your 100/200?

[@moleyp3807]

Jump squats:4 weeks 8 sets 4 reps 4 weeks 4 sets 8 reps 30% bw Elastic hip flexor: 3 sets 10 reps RDL: 3 sets 10 reps eccentric Sled pushes: heavy weight Hip thrusts: light weight higher velocity 4 sets 12-6 reps Nordic curls: 2-3 sets 5-10 reps medicine ball assisted can help

[@calledtoanswer]

I watched 15 seconds and immediately hit subscribe. Love how you break it down and back up your information with research. Great video and looking forward to checking out other videos.

[@lozoh5069]

This is Awesome! Thanks for doing your research and putting up the trials that is so helpful!

[@mattd3826]

I'm not even a sprinter, but this video is awesome. Lots of information and you don't overload the video with tons of useless chatter, just straight to the point information. AND you give the sets and reps for each exercise! Awesome work 👏 this will definitely help me get faster legs for boxing

[@jkprod.1847]

i’m 93 pounds how much weight do i use for my squat junps

[@ivoryas1696]

​@@jkprod.1847 30% Like he said. There's a comment in the thread that has more details.

[@piotrek9949]

This is everything what we need. Article -> Examples -> Reason. Thank you!

[@edwardsylvia8216]

This is amazing. i love how you demonstrate the exercises from different angles. makes it easy to pick up the form and to it properly. Earned a sub instantly

[@dresden3913]

I love that you did your research and backed yourself up. Awesome job

[@waggacsgo]

This video slaps man. So much good information for people to use. I've been doing a lot of research and have been using literally all of these exercises for a few months now and hit some wild pb's. (Altho I'm more of a jumper) I think the biggest problem with youth athletes is over training though (since a lot of the info on good exercises is out there already), would be awesome to see an indepth video on training frequency and intensity if you think it's a good idea. Love the content bro keep it up!

[@TheSprintProject_]

Thank you man. That’s a great idea and it really isn’t talked about enough. I plan on making a video on it for sure.

[@speedstreak914]

@@TheSprintProject_ can you please make a video on cool down after training sessions. I think cool downs are very important and highly overlooked.

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@jadenbear1013]

There's not really a thing as over training, just under recovering and poor time management

[@matehj]

@@jadenbear1013 so, overtraining?

[@RickyRicardo84]

I've used plenty of these workouts but never delved into the science behind it. Awesome info bro and great research. I'll definitely be checking out some of those meta-analyses you mentioned. Earned a subscriber.

[@snook3032]

You! Young man are going places. This is one of the best videos I’ve seen on you tube. Retired HS science teacher…just started my second career as a CPT. I appreciate this work bro.

[@GabrealCodm]

This is perfect. Everything makes so much sense. Great job

[@Static1Bolt]

You know what you’re talking about. it’s good to see someone with this much knowledge of sprinting sharing it on KZbin. Subbed and looking forward to more content!

[@TheSprintProject_]

Thank you, welcome to the channel!

[@AlteredState1123]

Thanks so much for sharing. Great recommendations. I would add mobility, foot, ankle, and lower leg training to the list. In addition, direct quad work with lunges, step ups, and the like. In most sports it’s your acceleration over ten meters and your stopping ability that make the biggest difference. Again, love the video.

[@TheSprintProject_]

Appreciate you checking out the video and I'm glad you enjoyed it. I agree those are very important factors for speed as well, I plan on making on videos on them for sure.

[@AlteredState1123]

Slow old guy here, but I love the topic. As a coach I found that quite a few of my athletes were limited not by their strength or power as much as their poor mobility and bad ankles.

[@varunsharma9238]

He’s absolutely correct. This is a phenomenal video.

[@leeoxford]

Man that was an exceptional, well researched video. Great job!

[@s.sanders4873]

I just want to say that this entire video is an absolute gem. I will admit I'm typing this as I paused halfway thru because I was super impressed that you're one of very few content makers that use actual scientific models and studies to back up your suggestions. You may touch on this later in the vid but what is your take on hill sprints (incline sprints)? I also have to admit I usually do not introduce RDL's or heavily resisted sled pushes until the athlete has demonstrated really good form. I see it cause too many lower back issues as well as making them prone to Anterior Pelvic Tilt.

[@nicholashunt8302]

Aaaannd save to playlist! Thank you for this, All very sound advice with great foundations in practical applications to the sport. Great video. Former multi events National champion (UK) many times over.

[@thelazyhandyman8581]

I like his explanations and clear editing. Very well done! Subbed!

[@JADC1111]

Love the explanation, the modifications, and the sources!

[@mattyjames704]

Love it man keep em coming these are all good exercises in general for any athlete at any level which is the beauty in it

[@TheSprintProject_]

Thanks man, got a lot more coming, and you’re right. These apply to any athlete looking to improve their performance.

[@inventorbrothers7053]

This video is sooo well written, filmed, and edited. I can't wait to try these out!

[@proxxd9]

did they work?

[@seangoode5695]

Dude, great editing! These videos are really well done!

[@kevinrosales1924]

I hardly subscribe to Track & Field channels due to conflicting training approaches but yours are backed by science, one major difference between you and coaches who are too experimental and inconsistent! Appreciate your depth of research in proven methods!

[@Kiefercox]

These videos are great, I"m so happy that you are making them more regularly because it's helping me a lot. Please keep pushing out content you're going to grow so fast

[@TheSprintProject_]

Thank you I appreciate you letting me know, I've been consistently putting out 1 vid a week and will continue to do as long as I can.

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@rishiramkissoon6976]

Algorithim did something good for a change. I really needed sprint specific exercises that were evidence based; coming from just lifitng background I was struggling to adapt lifts for sprints and not be sore on the turf. I already use jump squats, Romanian and GHR..but good to see the loads tested. Thx!

[@superricky13]

Love that you bring the receipts on this!

[@keerthivasramkumar9293]

I have been waiting for this video. Thank you so much 🙏🙏

[@TheSprintProject_]

🙏🏻🙏🏻

[@satha1473]

00:15 Jumps Squats 3x per Week for 8 Weeks First 4 weeks: 8 Sets 4 Reps Last 4 weeks: 4 Sets 8 Reps 30% of Body weight Bare foot Moderately soft surface 01:28 Hip Flexor Training 3x per Week for 8 Weeks 3 Sets 10 Reps 75% 1RM If not Elastic band try Cable machine 02:14 Romanian Deadlifts Eccentric 2x per Week for 6 weeks 10 Reps 1 Set 1 Added EA. Week 6 Sets by Week 6 03:15 Sled Pushing 2X Week for 8 Weeks Light Moderate Heavy Weights 5 meters 04:15 Hip Thrusts 8 Weeks for Less Lighter weight Higher Velocity 4 Sets Per Week 12 to 6 Rep Max Also Try Single Rep Thrusts 05:22 Nordic Curls 10 Weeks 1x per Week to 3x per Week 2-3 Sets 5-12 Reps Can try lowering with medicine ball

[@onateri10]

I love how you use sources to back up your points fire video 🔥🔥🔥🔥

[@TheSprintProject_]

🙏🏻🙏🏻🙏🏻

[@estevangarcia2219]

Great video bro this was exactly what I need

[@Mr_Wohler]

Dude, this is awesome!! We need people like you on the hispanic community of fitness and athletics!!!

[@Bigpapiwampi]

Great video , Pace, info and clarity. Keep up the great work.

[@TheSprintProject_]

Thank you Pablo!

[@BTurn5]

Awesome video, man! Currently fine-tuning what I'm doing and am definitely going to implement this into my routine

[@hxdiftbll5432]

update?

[@stevenj29]

Dope video, thanks so much man. Love the science included

[@karlgor47]

Great video! I’m a distance runner and I will incorporate some of these to my training. 👌🏼

[@erikkillmonger2778]

Dude, this video was awesome! Your content is first class. Keep it up!

[@TheSprintProject_]

Appreciate it man, plan on doing more like this for sure!

[@manbeerpigs16]

@@TheSprintProject_ 1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@mynameisfred9484]

Bro, your literally one of my favourite KZbin channels and you information always helps me out 👍

[@TheSprintProject_]

Appreciate you Fred. 🙏🏼

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@coachkc5308]

Thank you for this!!!

[@dwaynehenessy6784]

I love how u juss get to the point precise and very educational thanks!

[@ThePassionofSprinting]

Nice Video as always, all these exercises help for sure to run faster!

[@TheSprintProject_]

Thanks man, confirmed again the champ!

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@aidenoliver2286]

Thanks champ I’m defo trying to get faster as my season starts in February so I’m in off season now

[@BoostFutbol]

Bro this was so good. Learned some stuff and I love that you were showing sources etc.

[@johnyabut9575]

This is such solid content, I love the scientific references too!

[@TheSprintProject_]

Appreciate it John, glad you enjoy the vid! 🙏🏻

[@quixmith]

back in my younger days I used to do the Nordic curls because I found that it was the only exercise that challenged my hamstrings. 60 pounds later in my older days they are the hardest exercise for the legs now, older I got... the bigger my upper body got in mass, guess it's called old man muscle? haha. Great video, excellent resources. Cheers

[@smitmachhi]

Really great video, straight to the point without unnecessary chatter, Good Job.

[@how2sprint892]

Brother these all exercises together are game changer 🔥🔥🔥

[@jor-el1298]

Good job! Love the explanation and all the small details (like doing the exercises barefoot).

[@liljemark1]

Yet again gained education from your videos. Outstanding content, as always.

[@TheSprintProject_]

Appreciate it, glad you've been enjoying the vids.

[@fgh2756]

Heck yeah! Thank you. I'm excited for the gym now

[@intramotus]

great no-nonsense content, thank you !

[@dario_navalv]

Step ups and power cleans are also great when it comes to sprinting

[@ThePassionofSprinting]

True ✊🏼

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@yh10fficial89]

This is one of the best if not the best exercising videos I've seen on KZbin

[@TheSprintProject_]

That was the goal. 🙏🏼

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@Mike55856]

Solid video man. Thanks for the info+sources.

[@mrbrakelol]

Exercise ball on the nordic curl is a great idea, thanks for that tip

[@vegitosaysalright2365]

Thank you for this. I just got my pb from 13.5 to 12.9. That's and insane improvement and it's all thanks to you

[@TheSprintProject_]

That's epic!! Congrats. I just made the videos, you're the one who did the work ;)

[@Rzg779]

If you don’t mind could you tel me your height and weight

[@user-hg5si4ky7g]

How long did you do this workout for?

[@skarmale170]

He knows what he's talking about 👍👍👍👏👏👏 Great video!!!

[@TheSprintProject_]

Thank you! 🙏🏻

[@reesepiece21]

Great video man!!

[@pedroalmodovar6087]

Dude this is such a good video, no multiplier needed! Great speaking pace and quantity of content!

[@fantastopotomus]

That foam roller trick for single leg deadlifts was BOSS man, thank you!!

[@TheSprintProject_]

You got it, thanks for watching!

[@WestAuckland_islander]

Bro can you do a guide for long distance training

[@nunyabeezwax6758]

Oh wow, informative, useful AND concise so I don't have to go through the research and tedium! Thanks!

[@maurice9701]

this video is what I wish more videos were like, concise and straight to the point also with backed up scientifically proven studies, excellent work!

[@TheSprintProject_]

Thank you and I agree, straight to the point is what I aim for in most of my videos.

[@ivoryas1696]

This man knew not to show his feet bare lmao In any case, great vid man. I'm glad I subbed, seeing how underrated you are.

[@TheSprintProject_]

Yeah ain't nobody trying to see a man's bare feet in 4k lol. Thanks man!

[@ivoryas1696]

@@TheSprintProject_ Honestly I was more concerned with the people _who _*_were_* trying to, tbh.😅 You're welcome though!

[@pureabsolute4618]

Eggcellent. Knew about Nordics and Deadlifts - Didn't think about pushing a sled or jump squats. And was introduced to the hip flexors by kneesovertoesguy. Saving this video for future reference!

[@mouse_thakur]

Does knees over toes guy's program help with sprinting also? As I believe he targets jumping and prevention of injury, which could be beneficial to run faster, thanks

[@TheSprintProject_]

Dope, glad you learned something new from it!

[@TheSprintProject_]

I haven't tried his program but it seems more geared towards preventing knee pain. In the near future, I'll release a program for this once I've tested, implemented and spoken to all the experts myself. In the meantime I got more videos like this coming and have a video of a full olympic sprint workout dropping soon.

[@mouse_thakur]

That's fair, I look forward to it

[@krezolv440]

REally nice work dude!!! Appreciate you also giving credit to the KOTG!!

[@ananadi8644]

Bro you are the best 💪🏾thank you very much ❤

[@cbrady8573]

Hey sorry if I missed this, but how many sets for the weighted sled push? Also for the hip thrusts...would I train them on two separate days with 2x12? or four separate days 1x12?

[@tbw6289]

Thanks man

[@TheSprintProject_]

🙏🏼🙏🏼

[@muhdameen5561]

Dope channel man 👌🏽

[@Sensei_Lo]

So educated and well put together you deserve a subscribe 💯

[@TheSprintProject_]

Thank you sensei 🙏🏻

[@johnjackson2945]

I just found your page and I can say, you’re going to be huge. Keep doing your thing bro. I want an autographed hat.

[@TheSprintProject_]

Send me an address on IG and I'll make it happen.

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@dannypope1860]

Damn dude! Great video!

[@TheSprintProject_]

Thanks Danny!

[@UNDEFEATEDSPORTS]

Great video bro very informative definitely gonna subscribe!

[@akrammohamed8374]

You just earn a new subscriber. Big fan of your style and explanation. Keep at it

[@cambodianriverpig7613]

I wish that knowledge was widely available when I was growing up.

[@ThePassionofSprinting]

Yeah so true

[@TheSprintProject_]

Do you still train now?

[@cambodianriverpig7613]

@@TheSprintProject_ nah, body is too beat up. I do some training here & there, but not as the old days.

[@2guysPlayingWithPaper]

The jump squat weight difference may have caused the 80% group to have much higher muscle strain if they were doing the same reps

[@maz1702]

Facts

[@andrewbristow2817]

Straight to the point Informative Logical Love the vid!

[@TheSprintProject_]

Exactly what I was going for, thank you Andrew!

[@Simon-xu1qt]

This is brilliant. Really helpful.

[@Dave-xm9bg]

Nice upload. Have you ever thought about researching the possible inequities (physiologically) associated with running in one direction only on the track (counter-clockwise)? Love from Canada 🇨🇦

[@stevesmith1512]

I've tried it multiple times with multiple (100+ athletes) also 57yr old me. It fells weird as. I Kept good notes on doing it. Did flying 30s, 60 and 100s all were slower. But just like throwers it's good for a balance of the body strength. Try sprinting in the dark too. Really dark no moon or lights. You get good body feel. Livens shit up that's for sure.

[@TheSprintProject_]

Thank you 🙏🏼. There's research along those lines on pro athletes in other sports. Anytime you do something in one direction your body is going to adapt and optimize for that which tends to lead to muscle imbalances. If we looked at elite sprinters who run 200m - 400m their muscles on the right side are probably shorter than on the left. I haven't looked into it enough though.

[@AUSTIN-ss2zd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[@PrentisHancock1]

@@TheSprintProject_ - You mean the other way round? If you're leaning left into turns, then your right leg will be stretching slightly longer than your left. You end up being slightly lop-sided when trying to move in a straight line! Check out Alyson Felix from this year and compare her running to herself 15 years ago! Great channel - I'll be in touch at some point - with some queries.

[@mbfootballproductions9768]

For the hip thrusts brother, what do you mean by 4 sets per week. I’m assuming they trained the exercise once w 4 sets (12-6rep max) or am i misunderstanding it. Love the content too

[@Notorious23.]

Great Video bro👌🏾

[@CoachNate_HLP]

Hey bro, Great video, love that you have put research in to for science-backed exercises.

[@lalopardoordonez5138]

Good info

[@TheSprintProject_]

🙏🏻🙏🏻

[@emaddarawsheh7420]

Impressive…. Thanks for posting….Liked and Subed

[@TheSprintProject_]

Thank you 🙏🏻

[@jraykotheanomaly2365]

This was a fantastic break down. You got a new sub

[@mug7703]

Man. I just found your channel. This is great quality content presented exceptionally well. This is very useful info for us distance runners.

[@TheSprintProject_]

Thank you, welcome to the channel!

[@Fitnesstoolki]

Awesome video man. Will definitely be using some of these to increase my vertical. As you all may know, speed ties in to your ability to jump high. Peace

[@TheSprintProject_]

Yes indeed!

[@stevesmith1512]

Another good video buddy. For weighted sleds you can use a car. I use 2 adult males, or 2 teenage males and a female on a 1600kg 4x4. One car push 20m followed by one block start 20m. And a break of 2min between. It's also handy if you run out of fuel. As the mother of 14 and 16 year old girls said to me. They pushed the car into a servo really easy. Lol. Only issue is. We had a guy try and help them a training one day. He thought the were trying to clutch start the 4x4. Lol had to tell him to leave it there training. They were both really fast girls.

[@TheSprintProject_]

Thank you Steve. I've actually thought about doing that before too lol.

[@Jaytrades001]

One of the best vids on improving Sprint speed.. ❤️

[@TheSprintProject_]

Thanks John!

[@pszczodr]

Very helpful, good job!

[@nj-bz8pv]

When I was a kid I watched Steve Atwater do almost 20 of those hamstring curls. He was a beast

[@JonathanRodriguez-nz9nw]

I am a footballer, but this information is perfect! Love the research put in! Definitely will be part of my off-pitch training!

[@colemerchant8926]

I wasn't racist I was kidding.

[@JonathanRodriguez-nz9nw]

@@colemerchant8926 what?

[@colemerchant8926]

@@JonathanRodriguez-nz9nw good you forgot

[@TheSprintProject_]

Awesome dude, this stuff is meant for all athletes that have to run faster. If you need more you can get the free sprint bootcamp sent your email: www.thesprintproject.co/pl/2147621004

[@jimmyhart3191]

Top tier quality video. No fluff just straight facts and important information, you answered every question I have

[@TheSprintProject_]

Appreciate that! Glad it was valuable

[@Nirnayaz]

Hey bro hope you been well never knew you made KZbin videos glad to see you're successful!

[@cinemini9729]

Excellent 👌 video

[@TheSprintProject_]

Thank you Harish 🙏🏻