A-Switch (Single)
2 × 115m
Stay tall, attack the ground. Rhythm matters more than force here.
KM Performance — Free Session
Your First Sprint Session
This isn't a highlight reel — it's the exact on-ramp I give beginners. A structured way to introduce your body to sprinting without guessing your way into a pulled hamstring. Follow the order, respect the effort levels, and you'll leave faster and still able to train tomorrow.
- Warm-Up
- Technical Drills
- Main Speed
- Jumps
Watch before you start
Acceleration Warm-Up
10 minutes- 1
Raise
Easy jog, side shuffles, easy skips + arm circles, carioca, light backward run. Gradually increase the rhythm.
- 2
Mobility
Scorpions, ham floss, 90/90 + reach, deep squats, lateral squats, quad reach walk, leg swings (front + lateral). Controlled range.
- 3
Extensive Plyos
Pogo hops F/B, alternating split hops, single-leg pogo R/L, pogo + knee tuck, single-leg RDL → broad jump. Quick contacts, stay elastic.
- 4
Sprint Drills
A-skip, A-switch, double A-switch, high knees, straight-leg run (short), straight-leg run (long). Tall posture, fast contacts.
- 5
Buildups
2 progressive runs: 70% → 90%, then 70% → 95%. Walk back to recover.
Part 1
Technical Drills
Groove the positions before you ask the body for speed.
Acceleration Position (PIMA)
3 × 5s / leg
Set up in this forward-leaning position, lift your heel, and focus on driving through the hip to push the ground away beneath you. It's an isometric drill — you're trying to move an immovable resistance with maximal force. Sub-max effort: the goal is learning to produce force at this exact angle.
Falling Start Buildup
3 × 15m
Stay relaxed. Step out before you fall on your face — this teaches the body position of a real acceleration.
Part 2
Main Speed Work
Acceleration mechanics, then a controlled tempo effort — no max-velocity sprinting in session one.
3-Step Acceleration
4 × 1
Three aggressive steps. Attack the ground, lean forward, low heel recovery, explosive arm drive. Split your weight 70/30 front-to-back leg.
Tempo Run
6 × 60m
Run at about 70–75% of top speed. The goal isn't conditioning — it's building elastic volume: stiff ground contacts, fast rebounds. Stay loose while you do it. Rest 2–3× the length of the run between reps.
Part 3
Plyometrics
Finish by teaching the body to produce force reactively.
Standing Triple Jump
5 × 1
Cover as much ground as possible, with a big gap between your two thighs mid-air — project the force forward, not up.
435M
Session volume
Total running volume in the metered work — A-Switch, Falling Start Buildups, and the tempo runs. Excludes the warm-up buildups and short technical steps, which aren't run over a fixed distance.
Every drill, set, and pace on one page — no videos
Download the full plan as a PDFReady to build real speed?
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