These 6 Mistakes Are Killing Your Speed

Sprint Cheat Codes: www.thesprintproject.co/cheat...

[@bjf5027]

As a former D1 sprinter I can confirm this. All sprint coaches will help you train this with short step drills.

[@petercrichton5545]

Hello. I wonder if you could please take a look at a video of my 14 year old son and see if you can notice any improvements he can make to his technique. He is a high level soccer player but his speed is only average. If you could give us some feedback we'd be very grateful. This is the link: kzbin.info/www/bejne/p2eclZebnd6miNU

[@bryanh7]

what’s a good way to improve your speed?

[@glamorousarts2291]

@@bryanh7 guess we got the answer

[@tommyWells-vh2su]

On my first couple steps do I want it to be a big step or a small one

[@RaptorTheRuler]

@@tommyWells-vh2su big steps.

[@jeffreyxiong3000]

Two things. One, make sure to stay relaxed. Don't tense up as you are using more energy doing so. Two, don't waste your energy swinging your arms forward, and only swing your arms back, as you will swing your arms forward without thinking.

[@linksarcade2247]

what you mean

[@angelsantana5104]

@@linksarcade2247basically don’t waste time and energy on arms. Just focus on your legs.

[@invisibilius1978]

@@angelsantana5104 this is awful advice. your arms are what keep you propelled when lactic is kicking in

[@angelsantana5104]

@@invisibilius1978 I’m just saying what Jeff means not my opinion

[@angelsantana5104]

@@invisibilius1978 correct me if I’m wrong lol

[@arlegand]

I am a sport physio and I can say... that's one of the best channel I've ever discovered in the past 5 years ! So much informations and so much quality in each videos, I can't stop watching and learning from you, thank you, a lot, mate !

[@juniorhockeykenya3081]

hi my name is jabali Gatere from Kenya, as a Kenyan athlete I firmly believe that you are absolutely correct

[@AbhayRajMamgain]

BTW There is one thing abundant in KENYA that is *WATER* 😈😈😈

[@TheSprintProject_]

Hi Jabali, thank you. Also, one of my top athletes is from Kenya.

[@ljdrawss]

@@AbhayRajMamgain?

[@juniorhockeykenya3081]

@@TheSprintProject_ thank you so much

[@AbhayRajMamgain]

@@ljdrawss Bro dark humor

[@INDIANXxhgpp9907]

0:10 1st too much expansion 0:33 1:16 tap on the ground 1:58 hit the ground with force

[@n_o_th_i_ng_]

bro gave up halfway

[@biaka7983]

​@@n_o_th_i_ng_😂😂

[@c.galindo9639]

Sweet. Very awesome stuff. I never been a sprinter but know that training the legs to their fullest potential will have its benefits and really I want to get back to running again and also improving on my sprints. This is very helpful to open up my outlook on how to improve my overall leg strength and speed that will fit my desired needs best. Thank you for this. You are 100% awesome and this is excellent knowledge from start to finish

[@javierneri81]

I've been following your channel for some time already, and it's amazing seeing the quality of your videos improving with every release, this video being no exception. Great work! Also, this video was very helpful too. I also started trying to implement different cues for sprinting form. I used to think I was not getting enough height with my knees so I tried the "pick your knees up" cue. After weeks of giving it a fair shot I feel like I am now over-compensating my knee height. So, I will be switching back to putting more force on the ground, or as Carl Lewis always says, "Put your feet down!"

[@TheSprintProject_]

Thank you Javier, trying my best to increase the quality of content and production. Glad you found the video helpful and I'm confident that cue will help you out.

[@TheHumanBodyTalk]

🏃‍♀️🏃‍♀️🏃‍♀️

[@thomaspoll3337]

I remember when I focused on putting my knees high and my 30 meter time out of the blocks for 4.42 and when I just focused on putting force in the ground that same day I was able to run 3.74 30 meter dash out of the blocks. This video really helped me. Thank you the sprint project.

[@Blade-dx8hf]

Hi Cesar, I'm from India. I've been following your channel for 7 months now. Your contents help a lot!! I'm 32 and started sprinting last year just to reduce my weight. But I'm in love with it. Right now I'm running at 11:30 aprox. I'm still trying to improve my run. Thank you again!!

[@adeyemimichael5471]

11.30 bro, you sure?

[@Blade-dx8hf]

@@adeyemimichael5471 yes bro. I played football all childhood till I was 26 years old, at local and university level. Had I opted for semi pro, i would have gone to some clubs in India. But I was more keen to study. In football, we sprint, but the way we sprint is a bit different and for short pace only. The bottomline is that I've been working out for most of my younger years

[@user-qu6eu7tl5f]

Wtf 11.30‽

[@MapleovBacon]

11:30 for what distance?

[@Auxius.]

@@MapleovBacon I assume 100. I’ve been doing sprints as a Dutch 34y/o, according to my watch speed during 100m dash of 0:11.117S. After analyzing, I understood that my short jog after the 100m also gets recorded, and because it’s faster than my kick off, my time gets massively faster, just excluding my kick off. Would be cool if someone made a sprinting app using time/geolocation and understands the kick off is part of the sprint.

[@adityakaprawan7391]

The problem is our school have a grass track to run.....that's what really affect the start push 😐

[@MrMezmerized]

Nice video. One crucial thing I´d have added is the mental aspect. Properly blending brute force and relaxation is one of the most difficult things in sprinting. As I got good at hurdling I quit sprint races because they sometimes got me injured. Except years later one time a 60m indoors because I wanted to see how fast I had become. I did well even though I got up too fast (hurdler...), but a hamstring told me halfway already I needed to relax more. I learned a trick to relax too late, unfortunately.

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video! 🔥🔥🔥

[@anthonymann3413]

I agree I have had many argument with coaches teaching keep ing knees high when sprinting

[@SeanConcepcion]

I think I learned more from thins video then my coach, thank you for the pointers!

[@olakunleakinpelu3669]

On the knee part, one cue that helped me was thinking about pulling with my hip flexors with the forward leg and pulling with my hamstrings with the rear leg

[@briangrose9847]

What a great video 👏🏼👏🏼👏🏼 good job man, this is very informative. Going to apply these in the next sesh

[@showtimefitness3509]

Thanks bro…good stuff

[@chrisharper131]

I just Learn so much in this little video I was trying to be faster for basketball and I’m already kind of quick so this definitely helps

[@urangkita290]

Thanks for making this video and I have a question. Does doing high knee drills still significant? In my opinion, it results in voluntarily raising of the knee during sprinting instead of involuntarily/naturally.

[@user-hm8dz1xc3r]

Hi, great stuff. Is the cheat code program applicable to master's aged athletes? Thanks.

[@cheezyballs4631]

Thx, my coach always told me to keep my knees up but After research I knew he was wrong but I forgot why 💀

[@frackrod4656]

Wow this is so much more helpful, this is my first year doing track and my coaches aren’t really helpful

[@yeet76231]

I PRd by a lot when I stopped thinking about keeping the knees up and instead punching the ground

[@TheSprintProject_]

Glad to hear it's helped you as well Alexander.

[@kolbykleinschmit916]

Would you be able to make a video about the 400 because I have been working on it and I have not seen much improvement over the years. I was wondering if I was leaving something out the you would know about the 400. Thank you if you do.

[@trinichinee6426]

Do u assist with long distance running Plus ..thank u bro ... U gave me a better perspective on how the science is more crucial to improving efficiency and how essentric or " negatives " is what prevent injuries

[@marcovecchio2154]

Best supplemental training method for acceleration?

[@tarrerdome]

You’ve cracked the code! Wish I would have had this in 85. Godspeed.

[@nishimrczarv._]

Thank you, this helps a lot as I am joining our intramurals although I know I'm gonna lose

[@amatysharma4843]

Omg why didn't I knew 1st point before my race, that was actually my problem in heats I gave the timing of 11.31sec but in finals I was pushing too hard which led to over extending my strides...killing my time to 11.97sec smh thanks for the vid tho

[@EVADE_IS_LIFE]

i'm a beginner track athlete and I have a track meet the next day and im very glad I know this because I have a good feeling its going to help thank you!

[@zmoneyyy6292]

ik i’m late , but how was it ? i have a track meet in 3 weeks and i’m low key stressing

[@skillza6424]

what would you say to a 400/ 800 meter runner what should i train for in the gym

[@dieratel9128]

Thanks for the tips. I played rugby for over 20yrs and was pretty quick over 40m, but speed dissappeared after - was frustrating. I'm now 47 and obviously rugby days are over, but I wish I had done more research on improving speed after 40m. I'm now doing the 100m to keep fit and strong. 45 timed runs under the belt (with more untimed training runs at 90%). 6 run average after the first 6 was 13.89sec. I've got that average down to 13.03sec, and PB is 12.75sec. That's running barefoot in an underground car park! I only started getting the times down significantly after talking to sprinters and watching video's like this. It's much more technical than I thought!!. I now dare to dream of a sub 12.5!! I'm in a race against time in a number of ways though LOL!

[@child_abuser9121]

I'm a hoghschool rugby player and slow as hell

[@dieratel9128]

PB now 12.41 :-)

[@DavidSmith-yi8ou]

Mate I’m 47 and still playing rugby (under 85kg grade) running a 12.4 as well. You should get back into it.

[@dieratel9128]

Hi David. Wow, respect. Wish I could, but have had 4 knee ops and my wife will kill me if I get injured again. I'm sticking with the sprinting and enjoying it. PB is now 12.28 and I've set my sights on sub-12 seconds. Enjoy the rugga, and with your 12.4sec 100, I'm sure you are still buring much younger players!@@DavidSmith-yi8ou

[@dieratel9128]

Hi David. Did you see my reply? Had some technical issues!@@DavidSmith-yi8ou

[@ATHLETE444]

I do the bulgarian lunges its great for the hip flexors

[@fulkegreville4487]

What a wonderfully informative video.

[@TheSprintProject_]

Thank you!

[@shanthina3704]

@The Sprint Project which spikes do yo think are the best between air nike zoom maxfly proto vs. Superfly elite?

[@BodyTrust]

Great info.

[@ThePassionofSprinting]

Nice Video Bro. very helpful tips.

[@TheSprintProject_]

Thank you Matthias

[@soso57881]

I love your work great vidéo

[@TheSprintProject_]

Thank you 🙏

[@zoominproperties]

Hey thanks dude,have a wonderful day.

[@mertholomy8414]

Thank you so much

[@calisthenicsboy3834]

Thanks bro 🖖🖖

[@TheSprintProject_]

You got it

[@gameofcourse5001]

Like a wise man said. "You need more Power!" -Vergil

[@saiprasaddarade6878]

Man you explaination ❤️

[@TheSprintProject_]

🙏

[@tikondwekalombe5031]

Hi Cesar! Huge fan of your channel. I'm thinking about buying your course. I have a couple questions: how can I get more of an extension in driving my leg forward? I've been told I have very poor leg extension at the front, so I can't make the most of my height (6ft2) and I always get pain in my hip after sprinting. Any guesses as to why that may happen? (i'm 14yo) and do you think 11.8 PB is a good number, or average?

[@TheSprintProject_]

Not sure what you mean by extension in driving your leg forward. Are you referring to extending your leg as it's about to strike the ground? Damn you're already at 6'2 at 14, that's wild. 11.8 is respectable for a 14 yo.

[@tikondwekalombe5031]

@@TheSprintProject_ yeah. basically very short stride length (especially compared to my height) because I can't seem to lift my knees up when sprinting. and I'm not sure how to work on that, because lifting my knees higher and getting a cycle in feels impossible when I'm at high speed.

[@Messup7654]

@@tikondwekalombe5031ik I’m a year late but you likely had a big hip flexor problem the hip flexor flexes the hip bringing the kneee to the chest I had a hip flexor strain I hated it

[@mizanahmad4451]

Can you please make a video on strenght training for sprinters. Including upperbody.

[@TheSprintProject_]

I have one, its titled "6 Strength Exercises Scientifically Shown To Make You Faster"

[@mizanahmad4451]

@@TheSprintProject_ I have already seen that video, but I want exercises for the upper body.

[@TZ808beats]

@@mizanahmad4451 lower back, abs and shoulders are the most important upper body muscles to train. Usain said it himself. I don’t have any exercises but you could search up 5 minute ab and lower back workouts to do everyday

[@kurtalderpanganiban]

Damn I can imagine doing this rn ,it's helpful I've been sprinting since 2019

[@heartbeatsong8737]

Your video is very knowledgies

[@TheSprintProject_]

Sprint Cheat Codes: www.thesprintproject.co/cheat-codes For 2 years I've been making these videos without asking for anything + turning down lots of sponsors. If you've gotten any value from my videos and want to support the channel, check out the product. Thank you to each one of you who watches the videos, and supports the Sprint Project.

[@user-un1hy4fn5h]

thank you man hoping to increase my start I will let you know if I did got a huge event coming up just 9th grade and hoping to win some 11th graders (category is 9-11 grade)

[@misterj9367]

Thank u i was having a problem with my starts May be i can impelement the techniques and run faster starts 🙂

[@Nubee5461]

Did it work?

[@AJ-zf6mi]

So much sprinting Gold here🌟🌟🌟

[@TheSprintProject_]

Thank you AJ doing my best

[@osahenmwendaamenaghawon7453]

Please do you purposely dorsiflex the ankle while sprinting or is it a reflex?

[@robertbeale9319]

Sprinter must practice this deliberate action of dorsiflexing the toe until it becomes automatic in sprinting ! This prepares the foot for proper position in the next anticipatory ground strike for a pushing action during acceleration and faster recovery after ground strike!

[@Ayo648]

I had a football competition I was lacking strength after watching this video I trained my leg and I ran till the box and a slight touch was enough to do a goal ty

[@TheSprintProject_]

Awesome!

[@badgerspvcoachellis2436]

My only contention would be that the sprinter should transition from force going into the ground, to lifting off the ground; going from muscular effort to more elastic. Things move to fast at top speed to try and hit the ground, it must become reactive at that point. That’s why there is no study ever to show that strength gains help or improve top end speed.

[@mohamadali7500]

I'm teaching sport biomechanic at university of Tehran. I so admire you. Will you join us for a video conference with my students. We gonna be happy to hear from you 🙏

[@omarss187]

Thank so much my top speed was between 12 and 15 mph for years after this I was able to reach reach 20mph

[@Messup7654]

20 mph is very fast like 4.3 40 yard dash and 10.4 100m fast

[@dhanushgamer1707]

20mph AKA 20 meters per 'hour'

[@perih3lion]

This channel is a gold mine ❤️

[@TheSprintProject_]

Appreciate that Alex 🙏

[@jaylenbeckles1248]

I need to try this I think I need your help

[@verlanatol7837]

I am not a coach but I am working with my daughter who's load with potential is it for you to send me straining tips and ideas the areas of weakness mostly startups, drive and endurance. Thanks in anticipation.

[@andrewmthomson0191]

2:43 Focus on putting more force into the ground not lifting knees

[@carlosboii1239]

Nice video I’m working on my drive phase I only drive like 9 meters 😢imma get it to 30 so far in at a 12.68 but I need to improve

[@stayontrack]

"overextending" is good form for distance races, it's more energy efficient.

[@mohamedyaalyoonusali4451]

We’re talking about accelerating

[@yashkharb1376]

Bro do a video on physique of sprinters

[@clarkrodriguez3455]

4:00 GOLD

[@tuckerjenkins3907]

I’m a 100 meter dash and it helps a lot

[@amjadfaslyhussain1669]

I'm currently living in Dubai How to connect? I am a middle distance runner Please give me a suggestion for coaching. .

[@ninethreads1124]

My arm action is very slow. Please share some drills for it.

[@genajohns3011]

Been athletic and running is good 😊😊 for you

[@Athlete624]

Thank you so much my top speed was 19 mph for months after this I was able to reach 23mph as my top speed and regular as 22mph, even though I am a 9 year old boy.

[@WilliamSmith-mz9qz]

I’m seriously thinking about purchasing your program. I just had a surgery last week and I’ll have to wait on my surgeon’s ok before I can do any exercise beside walking. When I can exercise again I have a couple of things to ask. I’m 53 years old will I be able to create a program that will not be to hard for a man my age? I also do Olympic Weightlifting would I benefit from this program if one week I do Olympic Weightlifting 2 days a week and the track workout 1 day a week and the next week do the track work out twice a week and do Olympic Weightlifting 1 day that week. I play baseball ⚾️ so I have really no interest in block starts.

[@teeemm9456]

I would suggest you grab 2 pictures of Chris Rock and put them on the bottoms of your shoes, you'll be striking the ground really hard in no time.

[@WilliamSmith-mz9qz]

@@teeemm9456 😂😂😂 I didn’t get it at first 🤣

[@salsol0038]

Por favor haz un vídeo de entrenamiento de Core para velocidad... Al menos unos ejercicios xfas 🥺🙏

[@TheSprintProject_]

Lo haré

[@salsol0038]

@@TheSprintProject_ Thx 😁😁😁😁😁😄😄😄😄😄😄

[@mamoako1521]

0:46, 3:25, 4:10, 5:20, 6:14, 6:32, 6:35, 6:45

[@moderatemapper9440]

Haha, I tend to overextend when I'm behind for some reason.

[@SuperSonicWv]

Nice! Your eyebrows are fckn great!

[@jacobtheanalyst]

This channel is extremely underrated. Thank you.

[@deadskull2365]

Bro's the athlean x of the running community

[@wishes_._]

That park the older guy was running at was in new york legit right across the street from were I live

[@SinsOfLiberty786]

The faster u become, the more likely u r to tear (especially) 1 of the 3 quad muscles. I used to plantar flex on the butt side of the leg swing & dorsiflex on the front; pace was great but inconsistent... varied day to day. The more my mind & gut feel drew me to dorsiflex throughout & not just on the foot strike part, it showed how flexibility is not as easy when dorsi flexing throughout; because the foot is locked into dorsi flexing instead of plantar flex which allows more give. This resulted in deep quad tear on the weaker/less flexible left quad. I've been out for a month now & the muscle hasn't improved much. Speed kills... muscle fibres that aren't prepared for little changes in technique. Albeit proper technique.

[@dylanglenn8236]

Had something similar I had a previous injury and started training again got a lot faster than before but wasn’t lifting weights and my body had a avulsion fracture

[@SinsOfLiberty786]

@@dylanglenn8236 Sup Dyl. U still injured? Did a little jogging for the first time since the tear, man, everything's stiff, no bounce in the step, feel heavy. Tried to get a feel for how my groin & quad would deal with a little short burst, still a way to go... Will try light accelerations as the wks go. Can feel that if I put even a half powered stride in the quad groin combo will strain. U make progress, u get injured. Funny, I used to do weight lifting, now I just sprint, do drills, & get faster doing half the work. Laziness

[@dylanglenn8236]

@@SinsOfLiberty786 yo I’m still recovering I’ve made really good progress and I started jogging but I’m not where I was I don’t have the bounce in each step like I used to I haven’t tried full sprint but need to stretch to get my bounce and stride length back

[@abhiabhisheksuriya610]

Brother, can you make this book available in India , offline

[@TheSprintProject_]

It will be available digitally worldwide

[@abhiabhisheksuriya610]

@@TheSprintProject_ it may cost to low in your country ,but in India it cost too much ,is there any alternative way to order this

[@adis5919]

My mind while watching this video: "Wait how do I run again?"

[@TheSprintProject_]

Backwards

[@SanMathisto]

Do you also coach children (13). I am the U13 Dutch champion 80 meter?

[@KriegerIngarten]

Goed!

[@mahadduale5958]

high quality video

[@NataRealEstate]

How to fix when the sprinter is moving side to side motion too much?

[@ayronbtw]

sold

[@MegaHakim1999]

"Running faster is killing your gains"

[@lalosalamancaenjoyer3321]

I dont understand how they go so fast while being upright, I usually tilt forward and rush like a bull

[@tikondwekalombe5031]

what's your PR, Cesar? Just curious

[@jusufukoroma2178]

Can you please learn me and my brother how to sprint age 18 from Sierra Leone West Africa we are just upcoming runners that have love for sport 🏃🏾🏃🏾🏃🏾🏃🏾🏃🏾

[@zoeolufemi4014]

I would like to know why i get tired in the next 40m after i run 60m

[@drescott6482]

Dorsey flex, Dorsey flex, Dorsey flex!☝🏽 just remembering that alone will take a 10th of a sec of your time

[@genajohns3011]

This good sport

[@amanhabtemariam2664]

Hello this is from Ethiopia my daughter is middle distance runner she is 13 years old what kind of exercise is help her to upgrade her speed Please ??? thanks bro

[@TheSprintProject_]

If she's only 13 don't stress it too much right now and help her enjoy the sport as much as possible. I have a program that can help you coach her as she gets older but its necessary yet. Sprint Cheat Codes: www.thesprintproject.co/cheat-codes

[@salsol0038]

Hola again!!! 👋😼

[@TheSprintProject_]

Hola 👋

[@karmasource]

Bro say "according to science" one more fucking time I swear to god

[@leonstitanius8377]

I feel like a clunky runner.

[@lauravincent6935]

Neww sub

[@mochiko_ko]

Force velocity force

[@harshagamingzone]

We have to run with our heel of foot or toes of foot

[@Highlight4soccer]

Is this applicable to soccer players

[@hriizon4995]

6:37 is that George Washinton Highschool?

[@TheSprintProject_]

No idea, that footage was sent to me