The ONLY 3 Exercises You Need For Sprint Faster

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Hey, I am Justin Laboy, a Strength And Conditioning Coach who helps athletes run faster and jump higher.
I have helped guys run 10.4 in the 100m, and 4.4 in the 40yd. I’ve also trained multiple Division 1 soccer, basketball, and track athletes

[@justjumari]

If you want a free 3 day trial from The Speed Academy, here is the link: speed.justjumari.com/groups/9292/join/

[@King.of.youtube]

Thanks for the advice.. and to anyone watching this dont u dare give up push as hard as you can trust me im doing this with you just push and give your all

[@justjumari]

✅✅🫡

[@DonitaPedorra]

Lo vas a lograr creemos en ti bro

[@billcashman7190]

Strength is NOT speed....but speed IS strength. The ONLY weightroom activity that directly trains the running stride is the Bulgarian split squat (rear elevated. Good video, Jumari.

[@ranayast1824]

Your video is diamond☀. I also increased my height with Shiydf. I grew 7 cm in about 2 months and this result is great for me. It contributed a lot to my life and myself💖

[@toddsands6000]

It's always good seeing someone give back to the sport. I'm sorry that you and among many weren't able to compete during the years when COVID-19 was most impactful to all of us. Good video.

[@Lex-nx7kd]

He didn't say that

[@Lex-nx7kd]

He didn't say that

[@tokage933]

@@Lex-nx7kd1:55

[@jh3791]

Question: About how much time between each set of hops/bounds do you recommend? Will this be 2-4 minutes between each set as well? Thanks!

[@S62bhas]

Hi Jumari I am old want to improve my speed ill get back to these exercises once i finish my basic .5 -1 mile and start summer training with the half marathon chart

[@Eduardolluvioso]

My son was a top 5 sprinter in high school. After 6 years of researching to find the best exercises, I had these exact 3. I’ve been fighting his little brother whom I just started at 12 because i have him do squats after the bavarians and he gets mad that he’s too tired to squat as much as he could. “Are you training to be a top ranked squatter?” Nope, training to be fast.

[@turnerbailey1309]

Best training video on the web

[@dheerajthakur9501]

Thanks sir 🙏

[@sodopianos1412]

I like the first two! Third one I think I’d pick something different but it depends on the athlete!

[@samuelharshman]

The third is probably the best out of them. The second best would be the sled and the third best would be the bounds. All of them are amazing exercises though and you should use all of them.

[@alexs591]

Nice videos man. it’s probably worth investing in a good lighting setup for your place so we can see you a little better.

[@yian43]

so much good information

[@Anonymous-jy3ek]

Any thoughts on pistol squats as a replacement for split squats ? Also, are there any other gym exercises to improve horizontal force production other than sleds and hills ?

[@6nippy8]

Hip abductions

[@sanjsub1800]

Hi, that’s great information. For a soccer player, is it recommended to keep increasing the weight on the split squat in season? And would this translate to in season faster acceleration ?

[@justjumari]

I mean as long as it doesn’t destroy you for your training increasing weight in compound movements by 5-10lbs a week should always be happening

[@wolfgang4368x]

Livingroomwarrior, 67, handicapped since 1965, Germany, greet!❤😂

[@anonymoussquid6348]

Hi Jumari! Im not sure why but recently while trying to improve my vert my squats have gone up but not my vert. I have been doing a lot of plyos and the only leg strength exercise I have been doing are single leg quarter squats. Any suggestion on what should I implement in my routine?

[@DonitaPedorra]

Ese wjercixio es buenisimo

[@justjumari]

I make alot of videos why squat strength doesn’t have alot to do with vert or sprints. It’s just a random lift coaches decided to die by but no direct correlation just a side piece to the big puzzle. Watch some of my other videos

[@Muttal9348]

try utilizing power exercises to help increase rate of force development of the strength you’ve gained, also watch isaiah rivera

[@amrit9302]

What is the weight standard for split squat?

[@buddycasas8939]

Great

[@jaysouth3330]

Excellent advice

[@esucil]

How do i improve acceleration...

[@Sidali1104]

Method of developing explosive power and how to calculate it thank you 👍

[@justjumari]

Thanks a lot !

[@Sidali1104]

@@justjumari you are welcome 👍👍👍

[@keysunlocked466]

Hey can u make a vid on how 800/1600 runners can improve their 400m speed

[@sungjinwoo7065]

Increase your stride best way to increase speed for long distance

[@TetragrammatonPriest]

There’s several things you have to do to be a really good starter, which is why it’s difficult to master. Here’s a list of things you have to do although it may not be comprehensive. Please feel free to add more information. 1. Set your blocks properly for your body type 2. Push out off both feet 3. While pushing out off both feet drive hips forward, chest up, big arm swing, head down, full extension 4. Drive the foot down and backwards under your hip staying on the ball of the foot 5. Keep the toes close to the ground to quickly turn over 6. Stay in the drive phase between 20-30 meters. The transition to upright running should be indistinguishable

[@ekpurdy]

Sorry, what was the reason for not being able to compete? Did that gesture mean PED or was it side effects from something else?

[@TJWhite3D]

Bulgarian split squats are by far my favorite leg exercise. I don’t know if they really help speed much, but unilateral movements in general seem to be better for athleticism.

[@redouanecoach9818]

I'm sorry, but it's not just the games that will make you run fast, it's a whole set of varied exercises for each adequate session (weight training for sprinters = Power = Strength/Speed, pure speed, speed resistance , general physical preparation, volume, hill work then subsequently technical work as competitions approach, and depending on the preparation envisaged, by micro cycle and macro cycle, immediate effect and delayed effect, without forgetting plyometrics with load. I'm a high-level sprint/hurdles athletics coach and I really know what I'm saying, you can't invent yourself as a coach on the four corners of the street, it's a whole training process with scientific and technical parameters .

[@justjumari]

If you check out my free programs and workouts in my description I promise you there’s every single inch of what you said. I cant explain everything l that goes into getting faster or every video will be 8 hours long. Gotta give people small wins and in my opinion this is the most simple way to get better results for beginners

[@redouanecoach9818]

@@justjumari Okay, I understand correctly. I have been a coach for many years, I work with the French athletics federation, I am very perfectionist, innovative, and I rely a lot on experimentation to improve this or that exercise, the scientific bases remain important to correctly define a training process (physiology of effort, biomechanics, anatomy, sports psychology, sports medicine etc...) these parameters enter into the constitution of the physical and motor elements which will adapt to each athlete in his specialty.

[@rsurich]

deadlift. check out shane flaherty’s nike study using the hex bar.

[@Coover90210]

Ryan Flaherty

[@benjiyo2983]

Whant can you do when you dont have équipements im talking about de weight part

[@Messup7654]

What do you mean weight part you mean sprint training without equipment?

[@nikolaseceolaza8975]

Hey man, what are your thougs on fascia trainning? Towel curls etc...

[@justjumari]

There is no such thing as fascia specifc training. Anything athletic trains the fascia. Just simply walking or playing your sport trains your fascia. Now some of the more specific things like towel curls I have in my programs but I wouldn’t label it fascia training

[@youknowtathing358]

What will be better sled or hill i know both arre great buth what is your #1

[@justjumari]

Sled for sure you can control the resistance and it’s a bit more consistent

[@truthseeker7322]

Sled is by far the superior. It's the game changer. Remember to do lateral movements with it aswell.

[@Messup7654]

Hill just because it puts you at a way better acceleration angle so you really have to push but it’s just not feasible because sometimes it’s too steep and not deep emougb

[@user-jr2qb6vy5i]

🤝🤝🔥

[@jesscast94]

Why would you do a quad dominant exercise as your main lifting for sprinting? Your glutes get used way more in sprinting than quads. Vertical exercises will help vertical movement horizontal exercises will help a horizontal movement like sprinting more.

[@user-ct1ns6zw4z]

RFESS can be quad focused or flute focuses depending on foot placement

[@jesscast94]

There data to show that regardless of foot placement theres exercises that hit the glutes wayyy harder. Thats simply not the best weightlifting exercise for sprinting. Its a great one for jumping though. But jumping ability and sprint speed are only weakly correlated. Split squats are great for jumping ability and marginal for sprinting whereas hip thrusts, especially single leg, when done explosively and not to failure, will increase sprint speed way more as the glutes are the largest muscle in the human body by volume and used the most in sprinting@@user-ct1ns6zw4z

[@adrianbento3298]

How do you improve tendon structure?

[@justjumari]

What do you mean by structure like what so your goal?

[@adrianbento3298]

@@justjumari in one of your videos you said that you can improve Achilles tendon structure, by that I would think you mean have a longer Achilles tendon, so I was wondering how to do that

[@user-cn1tt5on9f]

What about 30m(20%bw) and 40m(15%bw) sled sprints?

[@justjumari]

You can do further distances I would stay 10-20% usually

[@user-cn1tt5on9f]

@@justjumari Thanks for replying 🙏🏻

[@aep9678]

What sled are you using?

[@aep9678]

Oh and are you able to make sprint gains with vertical jump gains?

[@justjumari]

I’ll put a link in my description, and yes they usually go hand in hand

[@EvladIonescu]

That is also called the bulgarian deadlift.

[@JP-rl5db]

You should react to douglas costas workout video. Hes a soccer player

[@justjumari]

I can try yea

[@stephenarthur4033]

I can’t see the pop up video suggestion at the end?

[@justjumari]

That’s odd I’ll have to fix it thanks

[@andersonjcastellano-staib]

You have good top end speed but then hit your top speed immediately but still have bad acceleration. I don’t understand what you mean? Can you explain?

[@jono1457-qd9ft]

It makes no sense. Nobody hits top speed at 10 meters

[@user-ci7yw2di2g]

Is it good to train on grass?

[@ALLINE835]

I’m wondering too

[@genovasquez8361]

What does because of mean? the juice? is he on TRT????

[@justjumari]

lol ut was a caption typo i didnt say that

[@potabg7733]

Hi man can you do a video of you trying your times in the 100m or the 60m❤

[@justjumari]

I been rehabbing for 3 months now and I also don't train for track personally I play basketball outside of coaching. But I will be doing workouts showing myself training when I am finished with rehab

[@potabg7733]

@@justjumari ah ok thank man for the response

[@DonitaPedorra]

​@@justjumarihey bro soy de mexico mido 173 peso 85 y aun asi corro rapido consejos recomendaciones 130 metros en 16 s3gundos confio en mi no es mi velocidsd maxima bajare mas de peso puedes ayudarme?

[@jaquangaines6955]

Should I do isometrics every day

[@Messup7654]

Yeah if your not doing other things no if your sprinting or doing pylometrics or training in the gym but if it’s like 2 sets or something low yeah

[@justjumari]

You only really deed it 2-4x a week but if your healthy you don’t really have to do them

[@DumbCuriosity]

Hey sir my coach doesnt want me to train below 300m but im a sprinter

[@justjumari]

Your coach is simply just bad sorry

[@Messup7654]

That’s fine if you run the 100m

[@DumbCuriosity]

@@justjumari ahh i see thank you for confirming sir

[@DumbCuriosity]

@@Messup7654 what do you mean sir?

[@Messup7654]

@@DumbCuriosity if you run the 100m dash 300 meter training session could be good 2 80 meter sprints 2 40 meter sprints and 2 30 m sprints but seeing that he said your coach is bad you must run a higher distance which would make only 300 meters a workout low volume

[@user-uj3ek7wo2q]

It is doping you need the most to sprint faster !

[@justjumari]

Weird mindset

[@user-uj3ek7wo2q]

@@justjumari Réaliste. Don’t hide your head in the sand…

[@dimi_fla]

😂did that too the dude.

[@justjumari]

? I am consistently getting guys to run sub 11 in the 100m. why would I care about someone who is chronically online and doesn't do my job for a living at a high level@@dimi_fla

[@dimi_fla]

you were unborn probably when i did .... quit your excuse and keep making business not sprinters as you insist you can @@justjumari

[@elliottmaynard9610]

What does “FAT” mean for ten m flys?

[@LEGENDz20]

Fully automated timer

[@solfeinberg437]

Couldn't compete in last two seasons because of?

[@pierre-yveschauvet5136]

Because he had a constant boner which he explains in a previous video.

[@brandonjoncheng5629]

pandemic

[@kanzzon]

F covid

[@clintsantos]

Would a weighted vest count?

[@justjumari]

Nah weighted vest is vertical resistance and sled sprints is horizontal

[@clintsantos]

@@justjumari thanks. I think I'll stick with the resistance band

[@robertm1122]

Goose stepping

[@buttsniffa7469]

The fact that we aren't allowed to talk about being unvxd 🤦‍♂️

[@owenthegoattttt]

why couldn't you compete the last to years of high school?

[@justjumari]

Covid

[@wolfgang4368x]

​@@justjumarigood luck!❤

[@b4dmaash]

You couldnt compete, because of? You didnt say just smacked your bicep.

[@justjumari]

Not sure the exact time line of what story this video was about but either I tore my acl or my Achilles at the time

[@davidtarantino152]

He couldn’t compete in high school because of his heroine use? Ok

[@justjumari]

bro why do so many people keep saying this to me? i don't drink or do any drugs lmao. Ive never said that lol.

[@justjumari]

wait did my auto captions type that out lol???

[@MrKarlozz]

The pandemic

[@oprimecoach1441]

This is what happens when coach lacks scientific base. Underestimating phase based training or - periodization principles will lead to nothing but maladaptations.

[@justjumari]

what did I miss that you see? Do you know the results I have or that I cant cover every deep topic in a 5-7 min video?

[@hubertg7100]

Too much talking man

[@justjumari]

Then don’t watch

[@hubertg7100]

@@justjumari I did stop watching

[@justjumari]

@@hubertg7100 congrats

[@DexterHaven]

Gosh, quit making it about YOU so much. This is egotistical self-focus. It's not even the title of the video, silly. Talk about self-focused, bragging about how great you thought you were.

[@justjumari]

im sorry i made you feel that way. my script for all my videos are hook, story, training framework. the story section is just to give people something to latch onto so they can realize the problem they might be having. half the time I am creating a story off the top of my head that usually ends with the problem that im trying to solve by the end of the video Not sure if me telling some random story about my struggles is me trying to brag or be self focused lol. Most of the time I am calling myself trash and slow in every video to be relatable so idk but if you think I am then maybe im just trash at telling stories that helps others for free

[@raymondotoole2600]

@@justjumari don’t apologise to her 😂😂😂 she’s woke af.

[@ekpurdy]

@@justjumari your context and path to discovery is a pertinent part of the information. It's kind but not necessary to explain that to overly critical viewers. Good on ya.

[@buddycasas8939]

Great

[@buddycasas8939]

Great