Secrets Elite Sprinters Do That You Probably Don't

[@justjumari]

Want to SPRINT FASTER? Go here: justjumari.com/the-speed-academy/

[@SunOmega]

I tried the first one, and i couldn't believe how i was feeling during drills and sprinting. Starting from drills i felt like i had so much more power and also in sprinting, felt like i could put way more force into the ground just by driving the arms back instead of forward and up. Now, a day later i have so much doms in my shoulders, arms and traps lol... oh yeah and also i have doms in the glutes.. what the hell I'll try it again tomorrow!

[@justjumari]

I never cap lol, thanks a lot ! Keep grinding

[@the3by5]

@@justjumari I tried driving arms back too. Initial results: Extremely encouraging. I never heard that before (began sprinting in h.s. in 1966). Thank you!

[@FlightofFalcon]

I'd like to ask a question: how much time between pitches do you think softball fastpitch pitchers should take. They explosive stride 7 feet other more

[@the3by5]

Making yourself rest between reps is the hardest part of a sprint workout! Sprinters just wanna go. I don't know if I could ever get to 16 minutes of rest between each 80-yard sprint, but I will try to increase my waiting time. Incidentally, you are probably the best KZbin sprint coach -- and so young! (I'm 72.)

[@justjumari]

That’s not anaerobic do you wouldn’t follow the 2 min framework for distances past 60 meters

[@Anthony.VYX.]

You’re channel is a masterpiece, thanks for all those videos. I started sprinting 3 months ago and you’re really helping me

[@justjumari]

I really appreciate it

[@MilesMorales288]

same man this channel is a gem

[@charlietian4023]

same; started really seriously training in july

[@marjanquemquem]

Started my sprint journey a couple months ago. I have goal of running sub 11. First timed 100m - 12.53 In three months I managed to get down to 12.24 The month after that I wasn’t able to beat my fastest time for some reason.. I was getting frustrated and thought I had maxed out. Then one day I saw some guys at the track and asked if they wanted to race. We raced and I ended up getting a PR 11.89.. I was like no way cause honestly it felt easy lol I’ve never been able to run that fast during my solo practices It just goes to show that competition helps so much

[@justjumari]

Great story, nice job!

[@kujichaguliaself-determina7388]

You forgot the 16 bananas a day diet of Yohan Blake in his prime! He is not the 2nd fastest human ever for nothing!

[@monsieurLDN]

@Fish God are you joking

[@monsieurLDN]

@Fish God well if you filtrated the potassium and then eat it it would be dangerous probably

[@justjumari]

lmao

[@krypt2458]

Bro probably hallucinated the whole day

[@janithdealwis8805]

@Fish God it takes more than 3- 4kg of bananas to overdose your potassium. That's like over 20-30 big bananas a day. I don't think anyone eats that much.

[@D.A.T.J.]

Stomping the ground sounds like a quick way to injury, force and running makes sense together and especially since I loved juking growing up, bc you plant your feet hard when you’re juking somebody but I think there’s a better way to explain it than, slamming or stomping your feet onto the ground. Being that a lot of runners run on asphalt most often, there’s kind of a balance. I’m no expert at all, I’m just giving my life experiences and some things I’ve picked up from other fantastic runners, that’s are way ahead of me atm and are also older than me

[@stayontrack]

yea that's trash ass advice the guy in the vid gave. All elite coaches and elite sprinters advocate light intitial contact of the foot with the ground, stomping the ground is hilariously bad advice

[@pepwin7]

Yeap, 💯 exactly how I did it in high school on all points. 10.6 -100m; 14.03 -HH; 47.3 400m; 21.4 200m.. Probably should have continued but only ran two years

[@gudlukkay]

Did you get any college looks for your 400m time?

[@gilbert3579]

Every single one of these tips is SPOT ON! Great video!

[@hakeaooda1549]

Not a sprinter. A baseball player, thank you, this tips are gold and I did everyone of them wrong. Hence im a slow/average runner, but I'm gonna practice this. Another thing not landing under my center of mass (because my dad always told me to try to get longer strides) I fucked up my hamstrings. and till this day I still hurt my hamstrings while sprinting.

[@justjumari]

I really appreciate you, Ill hopefully make a video more on hamstring work soon! Feel better

[@hakeaooda1549]

@@justjumari in your experience… because I keep pulling the hamstrings almost every time I try to go top speed. It’s sounds likes is all bad technique? And thank you, a video on hamstrings would be appreciated.

[@martingirau9182]

Trying to lengthen your stride is one of the worst things you can do. It won't help you run faster and on top of that it drastically increases the work of the hamstrings, thus drastically increasing the risk of injury. Please don't do it

[@hakeaooda1549]

@@martingirau9182 yeah, thank you, I've change perspective over the years... It just blows my mind ive been doing it wrong my whole life because of my dads idea.. dont blame him but mind blowing still.

[@frankgarde521]

thank you very much, my doughter 13 year old are following your suggest. We are from Italy and we apreciate very much all your contents.

[@edwardmaes3297]

Bro you are so right. If I don’t time myself I don’t improve and if I do I run like every training a little bit faster

[@justjumari]

Yea and all of a sudden 3 months later your a beat if you add everything else with it

[@paulgeorge9228]

first point i think the key is swinging down so u "push" the body down rapidly, like before a jump

[@justjumari]

Yep

[@MichaelNelson-rt3du]

I never heard of that before sprint 10 meters then rest 2 mins. That's new to me but you learn something new every day.

[@MikeeB28]

Great tip on the relaxation (especially of the face & neck) + the need to time yourself and race others. Too many athletes THINK they are good based only on their own opinions. You have to get pushed by others aka Steel sharpens steel. One other thing - the arm swing in interesting, but I always recommend letting your arm do what they do naturally (after all other changes). If one has to think about them - then they are probably not moving naturally.

[@bui340]

The pictures with you vs Knighton illustrates what you saying pretty well

[@justjumari]

Yea your right!

[@justutlilizelevers]

Food is also important! Red beets, coconut water etc

[@tombryant52jumpscoach]

I think 2 minutes between 40s is a lot. I got fast playing both ways in Saturday touch football playing both ways. I got very fast just from football. I'm thinking of the amount of time between plays. All other info in this video sounds very good to me. I'm coaching H.S. pole vaulters and will save and refer back to this vid in March.

[@justjumari]

In the research it shows even more time then 2 mins much better for power output. The nervous system needs a lot of time and so does your anaerobic system. Always remember feel and real times and output is different

[@jlushefski]

I've heard (maybe from Charlie Francis) that up to 1 min of rest for each 10m sprinted is a decent broad guideline. Also, in general, the faster (or stronger) one is, the more rest they'll need; high power athletics are taxing on the nervous system.

[@quixmith]

back when I was in high school we trained the 200 meter repeats for an 800 meter, and our goal time beginning of the year was 30 seconds. By mid season our goal time was 27.5 seconds, and by the end of the year your goal time in the 200 meter repeats got down to 25 seconds. In competition we would often try and do a pace close to 26-27 seconds per 200 meters, that's about where we wanted to be in the first lap. 2nd lap... just do your best lol. Timing is super important, that's my point. I'm just long winded in explanation. Great video and explanations, cheers.

[@justjumari]

Thanks alot !

[@dylangibson8341]

All mans does is spit absolute fire

[@justjumari]

Thanks for watching fr!

[@capricornmagic63]

Gymnasts running along the run way best illustrates the hammer/nail analogy.

[@MilesMorales288]

keep making these videos :)

[@justjumari]

Oh yea I got you

[@eechaze12]

Ground reaction force. Watch Michael Johnson run. Perfect form and no waste

[@weptink5805]

So I've been doing plyometrics for a while. You said for every 10m, 2 min of rest. So lets say I did 10 jumps, how many minutes of rest do you think I should take?

[@justjumari]

for jumps usually about 1 min or more

[@swabia1554]

WEll as for timing the sprints, i do not do that and still sliced of 1 second from each of my sprinters. So, more important is that i have a set of equally as strong ladies and gents sprinting. Ranging inside the same second. That competition in training is it for me especially when doing the 30/40 dashes for acceleration...

[@justjumari]

yea, timing is just another way to compete to bring out max intent if you don't have people who can sprint against each other. So I for sure approve

[@smuggthecomrade1477]

Nah man i feel that am too impatient to wait that long between sets

[@justjumari]

Well that’s statistically bad for your development lol

[@ariapplefarm]

The tip about having a lot of rest to have quality fast reps is true, coaches who make u do walk backs or have minimal rest are just outdated and old school

[@justjumari]

Big facts

[@jlynchlifts]

how do you "stomp" on the ground? like push you're feet down? but like at an angle towards?

[@justjumari]

treat it like a nail and your foot is the hammer

[@absthecoach]

If the workout is 3 x 120 m then you should rest 24 minutes between each rep ?

[@Vicente-ei3vp]

What exercices can I do to land under my center of mass, i always land bit in front of my center mass

[@joelhan]

What are your thoughts on power cleans for explosiveness? Would like to know how it helps vertical jumping, speed and overall explosive movements.

[@I_van-gk1um]

Hey Jumari, i’m a junior in high school and i use to run track in middle school but once high school started i didn’t bounce back. Do you think if i were to start now i could have a chance of a solid time? any tips you can give?

[@justjumari]

Find a good program. And grind this off season and see what happens

[@allenbryan5662]

Wait so no high knee drive? I thought that was the purpose of building hip flexor strength and making sure your hips go high.

[@quantumfrost9467]

Exactly...

[@justjumari]

The big misconception is backwards. The more force you put in the ground the rebound of your knees coming high. The hip flexor is MASSIVELY overrated the last few years due to ATG and some Olympic coaches simply not reading the research and just saying shit. But doesn’t mean we never work hip flexors just people view it in the wrong way

[@justjumari]

And your knees do drive high it’s mainly from produce force into the ground is the most simple way to look it

[@goodebening6564]

@@justjumari what about the study that showed that elite sprinters have a bigger psoas muscle compared to the non elite ? and the fact that guys like yohan blake with ease are repping about 30-40 kg on the cable machine standing hip flexor exersice? does the guy that is 20 to 40 kg stronger in that exersize not have a bigger chance to win a sprint vs the one with weak psoas?

[@joehaywood2910]

​@@goodebening6564 hip flexors do help a lot, knee lift is important as it allows more time for the glutes to generate force when hitting the ground, meaning large ground reaction forces. I also think having a stronger hip flexor will allow your glutes to fire more, not sure there's much research on this yet, but if your Hip flexor can only handle 500 Newton's of load, your body won't let you fire 1000N of force from your glutes working antagonistically to that hip flexor as it can cause injury, it's called autogenic inhibition but it's not 100% researched that it applies here. But logic suggests it

[@BoLuke]

For relaxation, tell the runner to run at 85% effort

[@justjumari]

Nice!

[@paulgordonjr3047]

Wish i knew this when i played ball

[@Stavrossavvopoulos05]

So if I wonna do 400 meter sprint I need to rest 40 minutes?

[@justjumari]

You took it a bit too literal. My guidelines was for “speed work” not “speed endurance” . If your working that energy system then 1 max out 400m should be about 6-10 mins of rest in between

[@jeffreyshover9327]

Secrets sprinters do that I don’t No. 1 : run

[@xcx3572]

Not that easy

[@neerajsharma8863]

Sprinting 40 meters in 5:20 is good?

[@justjumari]

Not bad

[@justinwright3977]

mines is 5.59 at 40 yard dash but I'm also 240 gotta lose weight but will both will get faster

[@knightmarechimp]

Hey re; resting 2 min every 10m, that's a lot of rest, can I do anything in between then? Even something like push ups or calf raises?

[@HuskyBloxFruits]

No rest the entire time he recommends two minutes per 10m I have heard others recommend one minute per 10m get at least 4 minute between every sprint

[@knightmarechimp]

@@HuskyBloxFruits got it, thanks, i mostly do 10 and 20m sprints for football anyway I guess 4 minutes isnt so bad lol

[@justjumari]

I would walk around maybe don’t just sit on your phone but 2-4 mins is not bad at all actually. It may feel forever but that’s what makes good sprinters good. They can keep a fresh mind and focus for a long time!

[@Leonidas-eu9bb]

you need 5-8min for every 8s sprinting. It's because after 6-8s of max effort you will produce lactate (lactic acid). So i think 2x 25m or 2x 30m with walking back rest is ok. But after that set you need the 5-8min!

[@shak1049]

I'm now in 12 grade and my height is 5.2 and others longer than me ,, physically stronger , i never train but when i run 200m I'm faster than all grade why tell me

[@justjumari]

Speed endurance and mechanics probably, strength also doesn’t = speed

[@shak1049]

@@justjumari thanks brother

[@patriciabangani7701]

Hey Justin I am a 100m and 200m sprinter but my times are slow I need guidance, problem is I am 15years I don't have enough money to pay the program what advice can you give me

[@kevbarre6188]

when starting a race which leg should be in front when starting.

[@deminsanni2248]

yo jumari which link 😭

[@vaughancavan]

exactly what i was thinking

[@justjumari]

Let me put it in must of messed up

[@reuben5012]

do you agree with feed the cats?

[@justjumari]

His philosophy isn’t bad. Kinda funny I lived like 10 mins from him in highschool

[@leon9144]

How would you go about 400m training?

[@Gomie01]

Do you got anything for the 400m since it's technically a sprint

[@justjumari]

Treat it like a sprint, it’s most definitely is 100% sprint . Don’t chase a bunch of aerobic work or you will see that won’t transfer well

[@footlongsubzero1128]

Watching sprint videos just for a personal goal for my bucket list. Just wanna break the 15 second barrier for 100m. I'm an unathletic 45 year old and without training I ran 17.4. Is 15 seconds even possible? 🤔

[@vanhollebekebenefitauction704]

Yes! In my humble opinion. I'm a 65 y/o track cyclist. In the Flying 200, which is equivalent to the 100-meter dash for runners, I improved my time by almost 10%(in about 6 weeks) by switching my focus to extremely intense 5-15 second efforts. The science of sports training has improved so much in the past 47 years since I left High School. Our track coach would have never dreamed of giving us several minutes between efforts. Good luck with your journey!

[@magnumteam2186]

Can you rest 3min per 10M

[@HuskyBloxFruits]

Yes

[@justjumari]

Yessir!

[@meekywrld5200]

Talk more about ja morant vertical

[@justjumari]

Sure

[@meekywrld5200]

@@justjumari 👍👊✌

[@Nubako463]

Good video ✅

[@justjumari]

thanks a ton!

[@pauljk-123]

2 mins rest per 10m seems like too much. Imagine spending over 80 mins for just a 3x200 workout Sitting for 40 mins, your body will definitely cool down. Really can't follow this advice sorry

[@justjumari]

3x200 m isn’t a speed workout, the advice was for anaerobic speed work so anything under 6 seconds. Which would usually cut off at 40-50m for 99% of athletes . For speed endurance work my recommendations and Olympic coaches recommendations are 6-10 mins. Listen my friend

[@stayontrack]

stomping the ground/ hamering the nail is dumbass advice, you wanna land light on your feet combined with a lot of force production, not smash them to the ground

[@justjumari]

Lol tell that to the Olympic trainers who tell their sprinters that consistently. I think your viewing it as hit the ground so hard where your ground contact time suffers. If you hammer a nail it reflects from the nail and you lift the hammer pretty fast back up. It looks very similar to “landing light while producing force”

[@kamuishortsgamer3728]

5:40 if I take this literally, this is horrible advice. You should NOT rest 8 minutes, or two minutes after a 40 meter or 10 meter sprint. That is way too much rest for an output that literally equates to nothing. This implies I should rest 20 minutes from a 100m dash, 40 from 200 and damn near two hours every 400m. You're insane. You should at best, when placing maximum output across the best distance you can (100% across 100-200 meters) rest 5-10 minutes. 10 minutes is for beginners. Your body when sprinting should be treated like a muscle. You don't rest 1 billion hours everytime you hit hypertrophy during sets when workout out. Just because your cardiovascular system is involved doesn't change anything; your muscles are being used all the same. If anything, it's the muscles all being used at once that targets the cardiovascular system in the first place. Rest them ALL AT ONCE for 5-10 minutes. Pro sprinters should take 5 minutes. You're wildin

[@justjumari]

Lol I think you took it a bit too literally. But I will say there are tons of elite athletes who legit run 1 40m and sit for 8-10 mins. It’s online you can physically find it yourself. Especially when you do max effort speed endurance work, you don’t just sit down on your phone for 8 mins. It’s just active rest. Work on technique, jump around a bit, just nothing with high a neural output for 8-10 mins sometime.

[@OLAKEMFA]

@@justjumari Which athletes do this?

[@MrDadumbo1]

It’s called gifted….

[@papiaj1906]

Where is the free guide??

[@justjumari]

OH MY the link is being woerd

[@justjumari]

Weird *

[@128minutes]

@@justjumari yeah i cant find it too

[@stevensashen]

I had the same question... the link takes you to a page that has 2 different prices, neither of which are what you see when you add to cart, and none of them are "free"

[@massd3783]

so if im running 2-3 hundreds i have to get 40-60 of rest between each set 💀

[@justjumari]

That’s not a speed workout. My guidelines was for speed work (under 60m) or (under 6 seconds which is the anaerobic threshold)

[@massd3783]

@@justjumari ik i was making a joke, thats my conditioning work

[@Jay-yb2qi]

bro you needa check your sources 💀

[@justjumari]

You needa check my results! I can actually cite all of these rn so if you wanna lmk🤷🏽‍♂️

[@brianlamptey4823]

@@justjumari Please do, the high knees thing is throwing me for a loop and an in depth explanation would help. If you're trying to hit the ground harder, wouldn't you want more ROM and to abuse the stretch reflex? Or is the problem about raising the knees past the comfortable ROM for optimal glute activation?

[@stefanhoffmann1607]

What is your credentials buddy? And what is your time over 100m? I have never heard of you and you apparently trained over 1000 athletes this year only???? You including your youtube subscribers?

[@justjumari]

Nah, click my Instagram page, I have 250+ testimonials on my ig highlights. And I have a website coming out with videos of all my top athletes I’ve trained ! Hope you have a great day

[@stefanhoffmann1607]

@@justjumari that's great then, still no credentials and sprint time though? I'll check it out sometime, just watch what you say and do online because you are messing with peoples futures and if you're not careful and mindful of all different tipes of sprinters out there you might just ruin it for someone. All of the guys that trained me were sprinters themselves and it just sounds like you are not specialized in sprinting, you sound more like an all round trainer and sprinters need specialist training (like any other athlete in their respected field or sport). I used to sprint and train sprinters in my younger days and In my experience the same training techniques and routines doesn't work, every athlete is different and training routines and techniques should be adapted especially for individual athletes, so i don't agree with some of the stuff you said and i used to run with some guys with pretty weird running styles and it worked for them. If you just have a look at some of the great sprinters, every one of them had his own little tweak or style and that's what made them exceptional... Michael Johnson's upright running style, Donavan Bailey's height of his swinging elbow behind his back . Linford Christie almost straightened his arm completely when it was behind him...just to name a few and i can go on and on and on ( not even mentioning knee height and the swing foot's position to the supporting leg's knee and hip flexion) . But i can understand that this video might help some athletes, i guess I'm just worried that you could completely mess up certain athletes that will thrive with different techniques and running styles. Anyway I don't want to ramble on and on, good on you for helping young sprinters all around the world but just remember, you can't train someone over the internet, it needs to be hands on and just remember to be mindful because your videos can make or break an easily influenced young mind..... Peace!

[@nicholasongjiahng9787]

@@stefanhoffmann1607 if it’s not wrong, 10.2 100m he claimed before just saw on ig b4 when was flwng for a brief while

[@nicholasongjiahng9787]

@@stefanhoffmann1607 thanks for giving this piece of advice for us sprinters. Hope everyone can be mindful of what they take note!

[@cliffordhill2365]

Great overall perspective on sprinting. To me, your take on things is very balanced because it takes into account something called " differences ". Some folks will get it twisted as far as what you're trying to say or label you as a hater, but I don't see any of those things.

[@rosrebel]

You mean take performance enhancing talent drugs ..❤

[@justjumari]

Limiting belief

[@izdagrimeyone]

Here is my tip. I went from barely jogging 20 mins to 1hour and 30 mins easy, by running with a book bag. Nothing crazy I like to have nothing on me, everything in the bookbag phone keys tissues water CHAPSTICK and a back up plus 1 to share phone porta charger is gold in a 5k. I say I carry about 10 lbs of essentials the more the better with a 5lb weight. Holding the straps keeps you upright also moving your arms burns to much energy. I was able to get my legs to failure before my lungs. Shrradoo is a good bag.

[@justjumari]

This video is more about speed training not long distance running. Thanks tho

[@user-ib6zp3xh3h]

how fast is your 100meter, you seem like you know what you are talking about

[@justjumari]

I coached a couple guys to run 10.2 ,10.6 10.4s, 4.4 40yds. Never really ran too much myself , only ran like 10.8 in highschool

[@cliffordhill2365]

Those guys who you coached to run 10.2, 10.4, and 10.6. What were their times before they got with you? and how long did it take to reach progress?

[@shanoian]

woah dude wtf

[@nnamdiezunu8976]

I do 1 minute for every 10m

[@justjumari]

Yea bump it up trust me

[@krillinroshi9312]

This guy is tlking nonsense; the dynamics of movement and the laws of physics don’t always agree when it comes to man and his ability of choice. The connectivity in motion is whats missing in his equation; yes I’m a runner and coach and I’ve done my studies/ research!

[@OnyxxMC]

Tbh i dont agree with some of what your saying. being a sprinter myself

[@justjumari]

I got some crazy results! Been coaching some top guys for a while. Just be open and don’t get stuck with stuff you was taught as a child

[@J--7]

Sprinting 75m in 9:17 is good?

[@justjumari]

That time frame is past the video length lol

[@J--7]

@@justjumari yes but i'm talking about seconds, not minutes😅😅

[@offeibekoe452]

You obviously know nothing

[@justjumari]

I have 700+ testimonials of athletes improving tons from my programs or personal training. Worked with nfl trainers, olympic coaches, nba trainers, and much more. Do your research on me

[@offeibekoe452]

@@justjumari I was being sarcastic bro guess I should have added some emojis or sm

[@magisage2276]

You should not move you arms at all sprinting just like naruto

[@justjumari]

Lol

[@soccersprint]

cool

[@nickyt4391]

First point is completely wrong 😂😂😂.. stay safe y’all

[@dreeminem3047]

Can you explain please

[@TZ808beats]

nah, driving your arm back will automatically drive it back forward. it could save energy.

[@justjumari]

Lol simple biomechanics. A lot of top coaches preach it as well, im not the only one

[@nickyt4391]

@@justjumari name them? Bud, they all say the opposite..

[@dreeminem3047]

I tried running with this mindset in training today. I could see why it works tbh.

[@MeMe-td1ye]

Drugs

[@justjumari]

Yessir

[@MeMe-td1ye]

@@justjumari it is the biggest thing elite track athletes don't tell everyday ppl about

[@k4ylann]

I dont understand the first one can u explain it

[@billybob6604]

you up early lmaooo

[@justjumari]

lmao lol