Monday, November 07, 2011

Sprinting......why you should be doing it

Last Saturday I was forunate enought to give a brief lecture at the Hardstyle Ventura Workshop on the importance of SPRINTING and the many positive benefits of including this primal movement into your regimen!  It was amazing to see 50 plus people performing sprint technique drills and focusing on the basics. Just like we teach at the RKC, anybody can pick up a kettlebell and swing it; but not everyone can properly perform the KETTLEBELL SWING.  It is no different with sprint technique; everyone can attempt to run fast, but not everyone can run well.What I want to share with you today are some of the main principles I taught the group.

"You run on the ground - you sprint over it." - Perry Duncan

Why Sprint?

  • Being able to move fast could save your life (and someone else as well)
  • It keeps you functioning a very high level throughout life
  • Better communication and activation of fast twitch fibers
  • Can build MUSCLE and encourage FAT LOSS
  • Makes you LOOK better - which is why the majority of people train anyway

  • Positive hormonal reaction - Growth Hormone and Testosterone
  • Anabolic Stimulus
  • The most practical way to demonstrate ballistic HIP EXTENSION
  • The ultimate in power training with just your bodyweight
  • Some of the highest power outputs have been found in sprinting
  • Very dynamic form of strength training / mobility training
  • PALEO PEOPLE would say that sprinting was needed for evolutionary reason to catch prey or escape predators
  • The ability to sprint at high intensity is a very good sign of orthopedic and neuro-endocrine health
Like any movement worth doing, the secret is learning CORRECT technique.  Although explaining proper technque in detail is far beyond the scope of this blog post, here are some essentials that you must know about proper sprint technique.


  1. Head is held high and is the beginning of running tall
  2. The torso erect
  3. The hand of the driving arm comes up to the level of the face
  4. The shoulders are relaxed
  5. The hips are high enough above the ground to allow the driving leg to extend fully to the ground
  6. The ankle of the recoevery leg clears the knee of the driving leg - MOST IMPORTANT****
  7. The ankle fully extends at the end of the leg drive
Next post I will show the drills that I taught in learning proper sprint mechanics.

Question to all of you: are you currenty sprinting, why or why not?

Your thoughts and comments are always welcome!


Ramblings and Odes said...
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510Kettlebeller said...

Hey Franz..great article! I used a sprinting regimen that consisted of as many 15 sec sprints as I could do in a 25min period. My MAX was 19 sprints in that period of time. I did this once per week. This was all in preparation for RKC-Chicago this past Sept '11. Moving forward, I plan on hitting the track twice/week. Would love to hear the type of program you would suggest for sprinting!

Mark Reifkind said...

great post Franz and SO so true. If I could regain any of my lost skills, including my high level gymnastics I would trade it in a second for being able to sprint again. It's the ultimate human power movement imo.

Taikei Matsushita said...

There is a feet movement somewhat similar to sprinting movement in kick boxing situation.

I do see so many people raising their knees high, gaining heights than stride. Mistakes like this, I see on daily basis.

Franz Snideman said...

510Kettlebeller, thanks! Great to hear you are using sprints in your overall training program!!! I have many more blogposts and articles coming out on how to sprint and desgin programs for kettlebellers....keep checking in

Franz Snideman said...


Totally agree! It is the ultimate human power movement.....and it doesn't require any equipment!!!!!

Franz Snideman said...


Sprinting well is definitely a learned skill, one that takes time, petience and dedication. Most people like you noted have no clue how to run efficiently!!