Short bursts of maximal-effort running. Trains fast-twitch fibre, anaerobic capacity, and ground-contact stiffness. Typically 10–30 second efforts with full recovery between.

Easier Variations

Run

Next Step

Hill Sprint

Coaching Cues

Drive the knees up aggressively

Pump the arms — elbows locked at ~90°

Full effort; walk or stand between reps

Push through the ball of the foot