Long-Term Development of Sprinters: Part 2
Sprint Development Guide · Part 2
A 6-part framework for long-term sprint development, focused on ages 13 to 20. Part 2 covers the physical qualities that underpin sprint performance.
Coaching Sprints CoursePart 2: Physical Preparation: Strength, Speed, and Coordination
Speed doesn't just come from drills or innate talent. It comes from the body’s ability to produce force, move efficiently, and stay resilient under stress. Physical preparation gives sprinters the foundation to express technique at high speeds. It underpins every stride, protecting against injury and unlocking sprint potential. For teenage athletes, it’s not enough to simply practice sprinting. A long-term, structured approach to strength, coordination, and speed development is essential.
“You build the engine before you fine-tune the race car. In the early years, physical prep isn’t about chasing times, it’s about giving the athlete the horsepower to use technique at speed.”
Youth sprint training should start with building general athleticism, such as balance, rhythm, mobility, and body control, and gradually progress toward more sprint-specific strength and power. As the athlete matures, physical preparation must evolve with them: from games and movement patterns in childhood, to structured gym work and power-focused resistance training in the teenage years.
This guide is a menu of training options and a broad pathway, not a checklist. No athlete should be doing everything at once. Your role as coach is to select the methods that best fit each athlete’s stage of development, goals, personal preferences, environment, and support network.
This guide gives you an overview of the different training options available. It is not a checklist to complete with every athlete — if you tried, you would just about need them training every moment of their life with unlimited access to time and equipment.
Think of it as a menu and a general pathway. Your role as coach is to work with the athlete and their support team to choose the elements that fit their stage of development, training history, and environment.
Strength training for adolescent sprinters should always be supervised by a qualified and accredited coach to ensure safe technique, appropriate progression, and reduced risk of injury.
Strength Training
Mastering basic movements needed for athletic performance (squat, hinge, push, pull, lunge, rotate, brace, and carry) is essential for young sprinters. Contrary to outdated myths, properly supervised weight training with qualified coach does not stunt growth or harm development; in fact, it can improve muscle, bone, and tendon strength in adolescents.
Initially, young sprinters should work on their range of motion and technique through the key movement patterns without load. As technical mastery is achieved, they can progress towards light external resistance (e.g. dumbbells, medicine balls, kettlebells) and eventually barbell key lifts (e.g. squats, RDL, deadlift, Olympic lifting). Progression should always be earned by demonstrating movement competency, control, training age for strength work, psychological readiness, consistency, as well as consideration of an athlete’s training and injury history.
When implemented correctly, strength training can increase a sprinter’s force output against the ground, translating into more explosive acceleration, more control at top speeds, and resilience against injury. Strength training can also improve mechanical efficiency, neuromuscular coordination, body health, stability and control. Consistent strength work can decrease likelihood of injuries as well as severity.
As a sprinter advances in their strength training, most coaches will use a combination of the following types of movements throughout their athletes’ development:
Traditional heavy lifts: Develop general max strength and force output (e.g. squats, deadlifts). Useful for improving acceleration and building training capacity.
Olympic-style lifts: Build explosive power, coordination, and rate of force development (e.g. power cleans, snatches).
Plyometrics: Target reactive strength and the stretch-shortening cycle relevant to sprinting (e.g. bounding, depth jumps).
Sprint-specific resistance exercises: Reinforce sprint-specific posture and horizontal force production (e.g. sled sprints, heavy prowler pushes).
Injury prevention exercises: Build strength, stability, and resilience in muscles and joints to lower the risk of injury in training and competition (e.g. isometrics, calf raises, Nordics, Copenhagen’s).
A best practice is to periodise these methods, using general strength training in the off-season and progressively shifting toward more explosive, high-velocity exercises as the competition period nears, thereby aligning the strength program with the speed requirements of sprinting.
Strength Training Modalities
Strength training for sprinters should follow a clear pathway: begin with functional movement patterns from childhood, layer in traditional lifts with bodyweight or light loads pre-PHV, then add sprint-specific resisted work through mid-adolescence, and finally progress to Olympic-style lifts in later adolescence once strength and technique foundations are secure. The focus is always on individualisation, matching methods to the athlete’s maturity, coordination, and training history.
| Modality | When to introduce |
|---|---|
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All stages
Injury prevention (isometrics, Nordics, calf raises, Copenhagens)
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All stages from the earliest training years, adjusted to maturity and needs. |
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Childhood → Post-PHV
Plyometrics
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Low intensity from childhood including skips and hops. Progress to bounding and depth jumps post PHV once a basic strength base is established. |
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Pre-PHV Unweighted → Post-PHV Weighted
Traditional lifts (squat, hinge, press, pull)
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From early adolescence with bodyweight or very light resistance to develop movement patterns. Progress to heavier loads post PHV once technique is consistent. |
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Mid → Late adolescence
Sprint-specific resistance (sled pushes, resisted sprints)
|
Light resistance once basic acceleration mechanics are stable. Heavier resisted sprints are best in mid to late adolescence with a solid strength foundation. |
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Later adolescence
Olympic-style lifts (cleans, snatches)
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Later adolescence, after competency with loaded squats and hinges. Begin with derivatives such as clean pulls and jump shrugs before full lifts. |
Traditional LIfts Progression
Compound lifts build foundational strength and have carryover to acceleration ability, but excessively heavy lifting can trade off with speed work if not balanced. In the early stages of training and during the off-season, sprinters should focus on full range of motion with moderate sets and reps (3–6 sets, 1–8 reps). As the season progresses, reduce both the range of motion and overall training volume.
| Lift | Early stage (10 to 13 yrs / Pre PHV) | Intermediate (13 to 16 yrs / Around PHV) | Advanced (16 plus yrs / Post PHV) | Coaching notes |
|---|---|---|---|---|
| Squat (Back or Front) | Bodyweight squat patterns. Goblet holds for posture and depth awareness. | Dumbbells or kettlebells for controlled load. Emphasise full range and tempo. | Barbell back or front squats with progressive loading. Adjust range in season. | Quality first. Focus on "proud" chest and full foot contact. Athletes may lose coordination during rapid growth. Regress if control drops. |
| Romanian Deadlift (RDL) | Hip hinge pattern with dowel or stick and glute bridges. | Light dumbbells or kettlebells. Controlled eccentric focus. | Barbell RDL and variations with steady load increases. Maintain hamstring range. | Key for hamstring health and force transfer. Neutral spine and soft knees. Do not load until hinge is consistent. |
| Conventional Deadlift | Hip hinge drills. Bodyweight pick up patterns from blocks. | Kettlebell, Trapbar, or dumbbells to teach position and bracing positions. | Barbell deadlift with strict form and lower rep focus. Longer rests. | High load potential. Best used in general prep. Progress slowly and prioritise posture. |
| Split Squat or Bulgarian Split Squat | Bodyweight split squat/lunge holds and reps. Balance and hip control. | Add dumbbells or kettlebells to rear foot elevated. Range focus and equal sides. | Barbell rear foot elevated or heavier loaded split squats/lunges. | Excellent year round. Builds single leg force and stability that supports sprint mechanics. |
| Overhead Press | Push ups, handstands against wall, band press. Focus on shoulder control. | Dumbbell overhead press seated or standing. Smooth path and rib control. | Barbell overhead press or push press if mobility allows. | Watch shoulder and thoracic mobility. Keep lighter and crisp in season to support arm action. |
| Pull Ups or Chin Ups | Hanging holds, monkey bars and scap pulls. Band assisted pull ups. | Strict pull ups or chin ups. Dumbbell rows on bench. | Weighted pull ups or advanced BB/Db row variations. | Supports trunk stability and shoulder health. |
Individualisation reminder: Progress by movement quality and confidence, not by age alone. Start with bodyweight, then dumbbell or kettlebell, then barbell when technique is stable. In early and off season use full range with moderate sets and reps, often 3 to 6 sets of 1 to 8 reps. As the season advances reduce range and overall volume so lifting supports speed work.
Back Squat
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Plyometrics Progression
Plyometrics are a cornerstone for sprinters, training the stretch–shortening cycle and reactive strength that underpin fast, elastic ground contacts. They provide the bridge between strength work in the gym and speed on the track, converting general force capacity into sprint-specific power. Plyos should be woven into training alongside sprint sessions and lifting:
In early stages, low-level hops and skips can be part of warm-ups or fun drills.
Around PHV, athletes should expand their “extensive plyo base” with more contacts and moderate intensity.
In later adolescence, select high-intensity plyos (bounding, hurdle hops, depth jumps) are layered carefully to target peak power and efficiency.
The key is balance. Sprinting itself is already the most specific and demanding plyometric activity. The role of supplementary plyos is to reinforce mechanics, build capacity, and add carefully dosed overload, never to replace sprinting. Coaches should sequence plyos within training weeks to complement lifting and sprint work, ensuring athletes are fresh enough to execute with quality.
| Exercise type | Early stage (7–12 yrs / Pre PHV) | Intermediate (13–16 yrs / Around PHV) | Advanced (16+ yrs / Post PHV) | Coaching notes |
|---|---|---|---|---|
| Eccentric-phase focus (landing control) | Jump-and-stick, snap downs, tall-to-short landings. | Single-leg landings, drop landings from 20–30cm. | Multi-direction landings, drop landings from 40–60cm. | Build absorption mechanics and alignment first. No rebound until landings are quiet, stable and pain free. |
| Concentric-phase focus (take-off power) | Jump-and-reach, skipping, medicine ball chest passes. | Box jumps (low), med ball overhead throws, jump squats with bodyweight. | Higher box jumps, weighted jumps, explosive med ball throws. | Focus on maximal intent, not load. Quality of take-off and posture matters more than jump height. |
| Jump integration (linking phases) | Mini hurdle runs, rhythm skips, simple box jumps. | Hurdle hops (20–40cm), bounding over 10–15m, repeated box jumps. | Alternating bounds, repeated hurdle hops (40–60cm), complex jump circuits. | Teach rhythm and coordination. Volumes should be modest and matched to sprint training demands. |
| Continuous jumps (extensive plyos) | Rope skipping, ankling, bench step-ups for rhythm. | Continuous hops (10–20m), straight-leg bounds, lateral bench step-ups. | Sprint bounds, double-contacts over hurdles, extended hop series (20–40m). | Great for capacity and tendon resilience. Keep ground contacts low–moderate and prioritise quality. |
| “Shock” exercises (high intensity) | Not introduced. | Not introduced. | Depth jumps and drop jumps (30–60cm), 2–5 contacts per set. | Highest stress category. Only for advanced, robust athletes. Use sparingly in-season and track lower leg health closely. |
Individualisation reminder: Plyometrics add precision and capacity to sprinting and strength work, but sprinters already face high plyometric loads through their track sessions. Supplementary plyos should be chosen carefully, matched to training age and sprint volumes, and always prioritise quality over quantity.
Box Jumps
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Olympic Lifts Progression
Olympic lifts (or alternatives like clean pulls and loaded jump drills) train explosive power and coordination, directly benefitting rate of force development. Plyometrics (bounding, hopping, depth jumps) are especially valuable as they train the stretch-shortening cycle and reactive strength similar to sprint contacts.
| Lift or derivative | Early stage (10 to 13 yrs / Pre PHV) | Intermediate (13 to 16 yrs / Around PHV) | Advanced (16 plus yrs / Post PHV) | Coaching notes |
|---|---|---|---|---|
| Movement prep for Olympic lifting | PVC or dowel positions. Front rack and overhead mobility. Landing stance. Drop landings and snap downs. | Goblet front squat depth. RDL control. Tall clean and tall snatch with PVC. Med ball throws. | Front squat, overhead squat, shrugs. Maintain mobility as part of warm up all year. | Do not rush. Athletes should show stable rack, smooth hinge, and clean catch positions before loading any barbell lift. |
| Jump shrug | Bodyweight and dumbbell jump shrugs. Focus on tall extension and quiet landings. | Light bar from hang. Emphasise posture, full foot through to toes, and stiff catch. | Barbell jump shrug from hang or blocks as a primer in strength or power sessions. | A simple bridge from general strength to Olympic patterns. Keep reps low to moderate with crisp intent. |
| Clean pull / High pull | Hinge pattern with dowel. RDL to mid thigh. Med ball throws for triple extension. | Clean pull from hang with light bar. Progress to high pull to chest height if timing is clean. | Pulls from floor or blocks. Use modest load for bar speed. High pull used sparingly for rhythm. | Focus on driving from hip extension, relaxed arms into shrug. As soon as arms bend, power ends. Cue elbows to ceiling and drop underneath. Bar path close to the body. |
| Power clean | Tall clean with PVC. Front squat position work. Wrist and thoracic mobility. | Dumbbell or kettlebell clean. Hang power clean with training bar. Catch above parallel. | Power clean from hang then from floor as ready. Low reps and full recovery. Bar speed is the priority. | Pre checks include stable front squat, strong hinge, and safe rack. Stop if catch gets sloppy or elbows drop. |
| Snatch pull / Muscle snatch | PVC snatch grip RDL. Overhead squat work with dowel to assess mobility. | Snatch pull from hang with light bar. Muscle snatch with light bar or dowel to teach turnover without a deep catch. | Snatch pulls from blocks or floor for bar speed and posture. | The wide grip challenges mobility, ensure athletes can do an overhead squat first. Keep volume modest and keep shoulders happy. Use as a pathway toward power snatch. |
| Power snatch | Overhead squat with dowel/PVC to the depth the athlete owns without strain. | Hang power snatch with training bar if mobility and control allow. | Power snatch from blocks or floor for selected athletes. Low load relative to clean. Technique first. | Only progress if shoulder and thoracic mobility are sound. Favour blocks and hang to reduce range when in season. |
| Push press / Jerk | Strict press with dumbbells. Dip and drive pattern with PVC. Jump lunges for split stance. | Push press with light bar. Jerk dip and drive to a stable catch without heavy load. | Push jerk or split jerk for selected athletes with sound mobility and trunk control. Very low volume. | Keep shoulders healthy. Many sprinters gain enough transfer from push press and pulls without formal jerks. |
Individualisation reminder: Olympic lifts usually start later. Use derivatives first. Progress only when the athlete shows clean positions, smooth timing, and confidence. Start with PVC or very light load, then dumbbell or kettlebell, and move to barbell when movement quality is stable. Keep reps low and bar speed high, and adjust range in season so lifting supports speed.
Jump Shrug
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Sprint-Specific Strength Progression
Sprint-specific strength training, such as hill sprints and resisted sprinting, bridges the gap between general strength work and actual sprint performance. Hills naturally force athletes into the correct acceleration posture, encouraging a forward lean, powerful ground contacts, and longer force application without over-coaching. For younger sprinters, short hills (10–30m) at moderate gradients are an excellent way to teach projection mechanics and build lower limb force safely. Resisted sprints with sleds or prowlers serve a similar purpose, reinforcing horizontal force production and teaching athletes to push through the ground with intent. Light loads (less than 10–20% bodyweight) are appropriate when first introducing resisted sprinting to preserve sprint rhythm. Heavier loads, which deliberately slow the athlete, can be highly effective later in development for building specific strength in the acceleration phase, provided the athlete already has a solid strength base. Both hills and sleds should be viewed as complements, not replacements, for unresisted sprinting.
| Exercise type | Early stage (10 to 13 yrs / Pre PHV) | Intermediate (13 to 16 yrs / Around PHV) | Advanced (16 plus yrs / Post PHV) | Coaching notes |
|---|---|---|---|---|
| Hill sprints | Short hills of 10 to 20 m on a gentle gradient (5 to 10%). Focus on posture, projection, and rhythm. Keep volume low and rest long. | Moderate gradient hills (10 to 25 m). Emphasise powerful ground contact and consistent posture. Introduce technical cues like “push through the ground”. | Steeper hills (20 to 40 m) for acceleration power. Can be used in general prep blocks. Reduce volume in competition phases. | Hills naturally teach projection and force application with less injury risk. Keep contacts crisp. Gradient shouldn't be more than 10%. End sessions if mechanics break down. |
| Resisted sled sprints | Very light resistance (less than 5% bodyweight). Distances of 10 to 20 m. Focus on projection and rhythm without overloading. | Moderate load (10 to 20% bodyweight). 10 to 30 m sprints. Reinforce force application and low heel recovery. Prioritise posture. | Heavier resisted sprints (20% plus bodyweight) over 10 to 20 m for horizontal force production. Use judiciously in specific prep. Combine with free sprints for contrast. | Start light to preserve sprint rhythm. Heavier loads can be effective but should never dominate. Always pair with unresisted sprinting to transfer qualities. |
| Prowler / heavy push | Not recommended for most at this stage. Bodyweight resisted accelerations or light sled only. | Moderate prowler pushes (10 to 20 m) with controllable load. Teach body alignment and force direction. | Heavy prowler pushes or drags for short distances (5 to 15 m). Use sparingly to build specific force in acceleration. | Useful for building specific horizontal strength. But prowlers lack the elastic demand of sprinting. Use alongside plyos and sprinting for balance. |
Individualisation reminder: Sprint-specific strength work depends on technical readiness and strength base. Start with hills and very light sleds to groove acceleration. Progress loads and gradients only when athletes can hold posture and projection. Always pair resisted work with free sprinting so qualities transfer directly.
Injury Prevention Exercises
Injury prevention work is an essential thread in a sprinter’s long-term development. Adolescents are vulnerable during growth phases, when bones, tendons, and muscles develop at different rates, creating temporary imbalances. Integrating targeted injury prevention exercises strengthens the supporting structures around the hips, knees, and ankles, while improving stability and control under load. These exercises do not just reduce the likelihood of injury, they also enhance sprint performance by building resilient tissues that can tolerate repeated high-force ground contacts. Coaches should view prehab not as an optional add-on, but as part of the foundation for safe and sustainable sprinting.
| Exercise & Notes | Demo Video |
|---|---|
|
Nordic Hamstring Curl When to prioritise: All stages, with extra emphasis during pre-season and growth spurts. Coaching notes: Builds eccentric hamstring strength, reducing sprinting strain risk. Progress gradually (band-assisted if needed). |
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Copenhagen Adduction When to prioritise: Year-round; especially useful in heavy sprint phases. Coaching notes: Improves hip/groin stability. Begin with short lever holds, progress to full range. |
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Isometric Calf Raise (straight & bent knee) When to prioritise: Throughout the season; increase volume in high-intensity sprint or plyo blocks. Coaching notes: Strengthens calf and Achilles complex for repeated sprint contacts. Hold 20–30 s, progress to loaded versions. |
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Single-Leg Glute Bridge / Hip Thrust When to prioritise: Off-season and pre-season to build posterior chain robustness. Coaching notes: Targets glutes and hamstrings while improving pelvic stability for efficient force transfer. |
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Isometric Split Squat Hold When to prioritise: During growth phases and pre-competition to reinforce control. Coaching notes: Trains force absorption and joint stability. Athlete should master posture before adding load. |
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Dead Bug Variations When to prioritise: All stages; especially useful for early development of trunk control. Coaching notes: Teaches trunk stability under limb movement, reducing energy leaks in sprint mechanics. Progress from bent-knee to extended-leg versions. |
Individualisation reminder: Injury-prevention exercises are broadly useful across all adolescent sprinters and should form part of most programmes. The main adjustments are usually small, such as reducing volume during growth spurts, scaling the intensity of Nordics, or using shorter levers in Copenhagens. Coaches should match the challenge to the athlete’s maturity and training load rather than removing these exercises entirely.
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Speed Training
Sprint performance is ultimately defined the athlete’s maximum velocity, their ability to accelerate efficiently, and resist deceleration. Speed must be trained year-round, with short sprints forming the cornerstone of the program from early adolescence onward. There is also evidence that sprinting above 90% of an athletes maximum speed every week also has a protective mechanism against soft tissue injuries.
Sprinting itself is the most specific and effective form of speed training. No amount of drills, lifts, or conditioning can substitute for high-quality sprinting. To develop both acceleration and maximal velocity, athletes must regularly perform short sprints (typically 10–60 metres) at full intensity with full recoveries. These efforts target neuromuscular adaptations critical for stride frequency, ground contact timing, and force production.
As a rule of thumb for maximal quality sessions:
For every 10m, allow 1 minute rest (e.g. 60m is 6 minutes rest)
Sessions should prioritise quality over quantity. Early in the training journey, athletes might perform as few as 4–6 sprints of 20–30 metres, with an emphasis on posture, rhythm, and projection. As they mature physically and technically, they can handle greater volume and distance, but form must remain the non-negotiable standard. If an athlete is visibly slowing or showing technical breakdown, the session should end or shift focus.
“For developing athletes, 1–3 dedicated sprint sessions per week are typical, with each targeting either acceleration, top speed, or speed endurance, not all at once. Each sprint session should have a minimum of 48 hours before the sprint session.”
Acceleration and Top Speed Conditioning
Speed training should be structured to target both ends of the sprint, the acceleration phase (0–30m) and the maximal velocity phase (30–60m+). As we discussed in the previous section, these phases require different postures, force orientations, and coordination patterns, and each must be trained directly.
For acceleration development:
Use sprints from blocks or three-point starts over 10–40m
Include sled pulls, hill sprints, or wall drills for projection mechanics
Keep volume low and posture cues sharp
For top speed development:
Use flying sprints (e.g. fly 20m with a 20m build-up) to isolate upright mechanics
Incorporate wicket runs to reinforce stride timing and ground contact
Emphasise relaxation, rhythm, and posture at speed
A possible progression of how this training evolves throughout the athlete’s development could be:
| Phase | Early stage (10 to 13 yrs / Pre PHV) | Intermediate (13 to 16 yrs / Around PHV) | Advanced (16 plus yrs / Post PHV) | Coaching notes |
|---|---|---|---|---|
| Acceleration (0 to 30 m) |
Short sprints of 10 to 20 m from standing. Emphasise rhythm, projection, and fun relays. Use low gradient hills. | Sprints from three-point starts, crouch, or introducing block technique. Distances 10 to 30 m. Add light sled pulls and wall drills for projection. Limit reps. | Sprints from blocks over 10 to 40 m. Include resisted sprints and heavier sled pulls sparingly. Cue posture and shin angles. | Focus on projection and powerful ground contacts. Quality over quantity. Rest fully between sprints (1 min per 10 m). |
| Top speed (30 m plus) |
Stride games, gradual build-up runs, wicket runs with low hurdles. Encourage upright posture and relaxation. | Flying sprints with 10 to 20 m build-up. Wicket runs over 10 to 20 m zones. Stress rhythm and relaxation. | Flying sprints with 20 to 30 m build-up and 20 m fly zone. Wicket runs extended to 30 m. Add upright mechanics under fatigue sparingly. | Prioritise relaxation and rhythm at speed. Avoid overloading. End sessions if mechanics break down. Keep sprint contacts crisp and elastic. |
Individualisation reminder: Athletes develop acceleration and top speed qualities at different rates. Start with rhythm and posture, then layer resisted and advanced methods once technical consistency is stable. Always pair high-quality sprints with full recovery to protect mechanics.
Speed Endurance
Developing top speed is not enough, sprinters must learn to maintain it. This is especially true for the back end of the 100m and for the full 200m. Speed endurance are efforts that challenge the athlete’s ability to sustain near-maximal velocity over a variety of sprint distances, focused on technique retention, movement quality, and efficiency under workload.
For 100m sprinters, speed maintenance work includes:
80m–150m sprints at near-max intensity
Sprint-float-sprint or ins-and-outs to extend relaxation at speed
For 200m sprinters, training must also address speed endurance under fatigue:
150m–250m sprint repeats at high intensity
Fast split runs (e.g. 120m + 80m with short recovery)
Curve-to-straight transition runs simulating race demands
These sessions are high stress and must be programmed carefully. For younger athletes or during general prep phases, they should be used sparingly. Overuse can lead to central fatigue, poor mechanics, and increased injury risk.
| Event focus | Early stage (10 to 13 yrs / Pre PHV) | Intermediate (13 to 16 yrs / Around PHV) | Advanced (16 plus yrs / Post PHV) | Coaching notes |
|---|---|---|---|---|
| 100 m sprinters | Short relays and fun sprint games over 40 to 60 m. Focus on posture and relaxation rather than distance. | 80 to 120 m sprints at 90 to 95% effort with full recovery. Intro to ins-and-outs (sprint–float–sprint). | 80 to 150 m sprints at near max intensity. Regular use of sprint–float–sprint and ins-and-outs to extend relaxation at speed. | High neural demand. Prioritise technique retention under stress. Use sparingly in younger athletes. Full recovery essential. |
| 200 m sprinters | Relays and short sprints up to 80 m. Introduce curve running with smooth posture and rhythm. | 120 to 180 m repeats at 90 to 95% effort. Basic curve-to-straight runs. Split runs such as 80 + 80 m with longer rest. | 120 to 250 m sprints at high intensity. Split runs (e.g. 120 + 80 m) with short recovery. Curve-to-straight transitions at race demand. | Higher fatigue risk than 100 m work. Monitor mechanics and posture. Limit volume to avoid central fatigue and protect against hamstring risk. |
Individualisation reminder: Speed endurance work should be scaled carefully. Younger athletes focus on rhythm and posture, not volume. Intermediate athletes can extend distances gradually. Advanced sprinters use longer, more intense runs but always with full recovery and technical quality. Tempo training can also assist with speed endurance. Overuse can harm mechanics and increase injury risk.
Coordination, Rhythm, and Balance
General athleticism and coordination form the foundation of long-term sprint development. Balance, rhythm, and body control are not “extras”, they are the capacities that allow athletes to hold posture at speed, apply force effectively, and transition smoothly between sprint phases.
In practice, this means young athletes should be exposed to a broad menu of movements from a young age, not only straight-line sprinting. Hurdle mobility, skipping and hopping patterns, ball games, climbing, and change-of-direction tasks all build kinesthetic awareness, reactive ability, and strength in positions that sprinting alone cannot cover. These varied patterns reduce overuse risk, keep training engaging, and develop more adaptable movers.
The golden window for coordination is recognised as the years before and during puberty (approximately ages 7 to 14). Athletes who experience a wide range of challenges during this period tend to adapt more effectively to high-intensity sprint training later. For example, a 13-year-old who has played basketball or football often shows superior reactivity and body awareness when learning upright sprint mechanics compared with peers who have only sprinted.
Mobility and Flexibility
Mobility and flexibility underpin efficient sprinting. Without adequate range in the hips, ankles, and shoulders, athletes struggle to hit key positions such as knee drive, full hip extension, and upright sprint posture. Restriction in any of these areas often forces compensation, which limits speed and raises injury risk. Dynamic stretching and sprint drills in the warm-up build mobility in context, while targeted routines (e.g. hip flexor, hamstring, or thoracic spine mobility) can be used to address common restrictions in sprinters.
Activation work before sessions is equally valuable. Simple drills like glute bridges, banded walks, or isometric holds can assist to activate the right muscles and reinforce stability before athletes load sprint patterns. These exercises are not just warm-ups; they create better recruitment patterns, reducing “energy leaks” when sprinting at speed.
Prehabilitation (“prehab”) exercises help strengthen the tissues most exposed to sprinting stress. Nordics develop eccentric hamstring strength, calf raises prepare the Achilles and calf for repeated contacts, and trunk stability work supports efficient force transfer through the hips and spine. For adolescents, whose bodies are rapidly changing, these exercises protect against growth-related vulnerabilities and build resilience to cope with increased training loads.
Postural strength and stability are particularly important during growth phases, when athletes can temporarily lose coordination. Isometric split-stance holds, single-leg balances, or controlled landing drills improve stability under load and maintain efficient sprint mechanics. Teaching athletes not only to produce force but to absorb and control it is key for long-term health.
| Age / Stage | Primary focus | Practical examples | Coaching notes |
|---|---|---|---|
| 7–10 yrs (early childhood) |
General mobility, playful movement, and body awareness. | Dynamic stretches in games, crawling patterns, animal walks, yoga-style poses, basic balance drills. | Keep sessions light, fun, and exploratory. No need for formal prehab, but encourage variety of movements to develop range of motion and control. |
| 11–14 yrs (pre to around PHV) |
Mobility for hips, ankles, and thoracic spine. Introductory activation and stability. | Hip flexor stretches, hurdle mobility drills, glute bridges, mini-band walks, single-leg balance with reach. | Growth spurts can create temporary stiffness and coordination loss. Use mobility and activation to restore posture and sprint shapes. |
| 15 plus yrs (post PHV / late adolescence) |
Sprint-specific mobility and structured prehab for resilience. | Dynamic mobility circuits (hip, ankle, T-spine), Nordic hamstring curls, calf raises (straight & bent knee), isometric split-stance holds, controlled landing drills. | Address individual weak points (e.g. hamstring eccentric strength, ankle stiffness). Prehab is now structured and essential to tolerate sprint loads. |
Individualisation reminder: Mobility and prehab work is beneficial at all stages. The difference is how structured and specific it becomes. Younger athletes need playful variety, mid-stage athletes need support through growth, and older athletes need targeted routines linked to their technical and physical demands.
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Summary of Physical Development
As with any event group, best-practice physical preparation approach is holistic and progressive: starting with broad development of strength, power, and coordination, then increasingly mirroring the specific explosive demands of sprinting as the athlete matures. Progression and individualisation are key, the program should continually adapt to the athlete’s growth and training age, providing enough challenge to stimulate development, but not so much as to cause breakdown or burnout. Crucially, the physical and technical training go hand in hand: improvements in strength and mobility enable better technique, and technical feedback can inform which physical qualities need extra focus (e.g. more explosive strength off the blocks, or more speed endurance in the last 50m).
| Typical ages | Development stage | Key physical goals | Sample training methods |
|---|---|---|---|
| 5–12 yrs | Beginner | Build broad coordination, rhythm, and balance. Develop general strength through play. Lay foundations for sprint mechanics without formal loading. | Games and relays, tag variations, climbing, crawling patterns, basic jumps, medicine ball play, short accelerations from standing, obstacle courses. |
| 10–16 yrs (Pre-PHV) |
Intermediate | Establish movement competency across squat, hinge, push, pull, brace, and lunge. Introduce controlled external load. Reinforce acceleration mechanics and mobility. Begin structured prehab habits. | Bodyweight strength circuits, medicine ball throws, low-level plyometrics (hops, skips, jumps), short sprints from standing or blocks, basic sled pushes (light load), hurdle mobility, glute activation, calf raises, Nordics (assisted). |
| 12–18 yrs (Post-PHV) |
Intermediate–Advanced | Build strength foundation and introduce explosive lifting derivatives. Develop reactive strength through plyometrics. Progress sprint mechanics into max velocity and early speed endurance. Increase emphasis on resilience and tissue tolerance. | Barbell lifts with technique focus (squat, RDL, trapbar deadlift), Olympic derivatives (jump shrug, clean pull), sled sprints (moderate load), jump squats, bounding and hurdle hops, wicket runs, block starts, 30–60 m sprints, extended mobility and prehab routines (Nordics, Copenhagens, single-leg stability drills). |
| 15 yrs plus | Advanced | Express maximal strength and convert it into specific power. Refine rhythm, relaxation, and technique at race intensity. Extend speed endurance and build resilience under competition loads. Balance load management with recovery to peak in-season. | Heavy barbell lifts for max strength (squat, deadlift, RDL), high-speed plyometrics (depth jumps, bounding series), resisted sprints with varied load, flying 30s and 40s, long speed endurance runs (80–250 m), block and three-point starts, curve-to-straight transition sprints, structured mobility and targeted prehab maintained year-round. |
Individualisation reminder: These age ranges are general guides. Progression should be based on training age, technical competency, and biological maturity rather than chronological age alone. Athletes of the same age may be years apart in readiness. Coaches should adjust loading, volume, and exercise selection to match posture, movement control, and growth stage.
What Comes Next for the Athlete?
As athletes move beyond the development pathway, physical conditioning becomes increasingly tailored to the specific demands of sprinting. Strength and power work must not only build general capacity but also translate directly into faster acceleration, greater stability, and improved performance on the track. For coaches working with advanced athletes, the challenge is connecting gym gains with sprinting outcomes through targeted programming. To explore how strength and conditioning evolves at higher levels, see the article below.
The art of physical preparation lies in knowing when to push, when to hold back, and how to match training to the athlete’s stage of development. Part 3 will build on this by exploring the psychological foundations of sprinting, motivation, confidence, and mindset.
