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Sprint Training Program, Technique & Drills

Sprinting Smarter, Sprinting Faster

Learn the sprinting technique, training methods, and drills proven to dramatically increase speed. Get a complete sprint training program designed for coaches and athletes.
sprinting instructional course poster

What you'll get

included with the course

34 on-demand video lessons

Instant lifetime access. Learn at your own pace on any device. Watch as often as you want, whenever you want.

Training Guide & Bonus Materials

Sample sprint training routines, stride length calculator, max velocity drills, and strength performance standards.

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

100% Money back guarantee

Complete protection by our no-risk guarantee. See our refund policy for details.

what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Sprinting Posture
Power Drills
Starting Block Setup
Block Starts
Optimal Acceleration 
Drive Phase
Upright Sprinting Drills
Max Velocity
Acceleration Drills
Plyometrics for Sprinting
Ground Contact
Optimal Stride Length
Sprinter Evaluation
And More
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course content

Lesson plan and chapter descriptions

Course Duration: 2 hr, 6 min
Number of Lessons: 34
class sample
Coach Karim Abdel Wahab’s introduction to the video and proven methodology for success.
What is the difference between an athlete that runs 11 seconds and 10 seconds in the 100 meters? Coach Karim shares insight into force application, impulse power and how the number of steps taken throughout the race can have a drastic impact on performance.
An introduction to the type of philosophy that will be used throughout the course. This philosophy is based on the fact that sprinting is a skill which can be developed through intensity manipulated drills. Coach Karim dispels the myth that sprinters should begin with endurance workouts and describes his process from day 1 in the general preparation period – it’s all about acceleration and laying the foundation for success throughout the year.
A breakdown of the fundamentals that will be taught throughout the course including proper posture, proper mechanics and proper rhythm
In order to sprint fast an athlete needs to be able to channel their force to the ground. The first step is to train the body to achieve the ‘hard post.’ Coach Karim introduces the concept as well as drills to help reinforce this crucial concept.
Once the basic framework has been established for the hard post with wall acceleration drills the next step is to add more dynamic movements that involve the arms. This video provides more advanced drills and instruction to further develop proper sprinting posture.
Jeremy shares how he developed the posture that has propelled him to a 10.27 in the 100m and a 20.07 in the 200m. Additionally he talks about his challenge with over-striding and how he was able to overcome it.
A common mistake that many sprinters make while accelerating out of the blocks is being too quick with their arms and legs. While it might seem counter-intuitive, ‘being quick’ will decrease an athletes speed as it reduces the amount of force they are able to produce. In this segment Coach Karim addresses the proper way to accelerate out of the blocks.
After we set a solid foundation with posture; the next progression is to take those mechanics to the track. This segment looks at acceleration, keeping a low heel from the start, introducing the 2 stroke movement and what the transition looks like from the drive phase of the sprint to the max velocity or upright sprinting phase.
One of the biggest mistakes most sprinters make is how their foot strikes the ground. In order to take advantage of the ‘stretch reflex’ and really utilize the muscles of the lower leg it’s important to ingrain into the nervous system how to properly land with each stride. This segment teaches the fundamentals of proper ground contact and demonstrates drills that will help to reinforce proper technique.
Jeremy talks about force application, what it’s not and how it feels when you do it properly. He also shares how it wasn’t until much later in his career that he really understood what it meant to apply force to the ground and the impact it had on his performance.
Building on the mechanics in the previous lesson, several drills are introduced and demonstrated that will help develop the proper movements and rhythm that is required during upright sprinting.
Upright sprinting is the result of continuous acceleration. Coach Karim shares critical insight on how to avoid empty turnover through the proper timing of force application.
The Max Velocity Drill is one of the most potent means available for developing speed and proper upright sprinting mechanics. Coach Karim discusses how to set up the drill and customize it for each athlete based on stride length.
This is where the mechanics of the start and acceleration and max velocity come together. Completion runs are a vital exercise to simulate the race – its all about force application and acceleration.
Coach Karim discusses how to set up your blocks in the set position and the marks position. He also walks through the proper sequencing of movements in the blocks during a race.
Sprinters use blocks starts as a platform to apply maximum force to overcome inertia. This segment looks at how to properly work our way down to achieving to the hard post and triple extension out of the blocks.
Proper positioning and alignment of the blocks is crucial to a great start. Coach Karim demonstrates how to achieve this as well as addressing some of the most common mistakes athletes make setting up in the blocks. Additionally drills are introduced that help to improve athletes reaction time coming out of the blocks.
Coach Karim discusses stride length and how it is the outcome of proficient and ideal force application. He also discusses the proper way to achieve the ideal stride length without over-striding and slowing down.
Maximum sprinting speed requires dialing in stride length. Coach Karim shares insight into the importance of stride length as well as how to properly measure leg length in order to calculate what a sprinters ideal stride length should be during the max velocity phase of the sprint.
An overview to an essential element of sprint training. Plyometrics program the nervous system to respond quickly and powerfully to ground contact.
Learn some of the most effective plyometrics for developing power during the start and acceleration phase of the sprint.
Learn plyometric drills that are specifically designed to increase power during the max velocity phase of the sprint.
Performing resisted sprints helps the nervous system recruit more muscle fibers and will increase power out of the blocks and during acceleration.
Contrary to popular belief, all out sprinting will not increase speed. Recent studies have shown that sprinting all out will actually cause the nervous system to “record” and reinforce an athletes current max velocity – not help to increase it. If you want to develop and improve your top speed other techniques must be utilized. Coach Karim shares one of the best ways to increase sprinting speed and maximize top speed development.
This chapter introduces some more advanced training concepts to develop the max velocity phase and upright sprinting. In order to build speed athletes need to do more than just all out sprints as doing so merely trains the body and mind to hold that speed.
Speed isn’t about pumping your arms and moving your legs as fast as possible. Jeremy talks about the biggest challenge he faced when he became a professional and how he has developed his speed over 30 years.
Jeremy gives advice for developing high school sprinters as well as discussing some of the worst advice that was given to him when he was younger and how some of the information and tips that are being shared today will lead to slower sprinting.
Every sprinter will eventually hit a plateau. Learn Jeremy’s strategy of overcoming and the importance of being a lifelong student of the sport.
In this section coach Karim provides insight to a number of different topics including what the perfect sprint looks like, 3 Things All Great Sprinters Have in Common, the 3 most important things a beginning sprinter should focus on and more.
Topics include: the most common mistakes in sprinting, where to start a beginning sprinter, next steps after developing a technical foundation, how to identify what an athlete is ready to start adding more power to their training and more.
Topics include: What do you look for when evaluating a sprinter for the team, how to develop explosiveness with athletes that are lacking in that area, addressing “fading away” in the second half of the race, other common mistakes from high school sprinters.
Topics include: How to coach 20+ athletes at a time, how to prioritize what you coach, common mistakes that coaches make, incorrect and correct coaching cues, how to organize practices.
Topics include: How to help athletes mentally prepare for track meets, groundbreaking techniques and tools to give athletes that will enhance their focus and enable them to achieve peak performances, minimizing distractions at a meet and more.

Bonus Content

Included with the course

Sprint training tools

The sprint training tools help identify an athlete’s stride length or frequency deficiencies. This is a powerful tool to understand a sprinter’s speed profile and optimize biomechanics and sprinting efficiency.
sprinting training tools cover
sprinting training guide cover

Sprint training Program guide

You’ll also get a sprint training guide that provides deep insight into sprinting technique and sample training routines. Other bonus content includes the advanced max velocity drill and functional strength performance standards.

meet the instructor

learn why this coach is so effective

Karim Abdel Wahab instructor profile

Karim Abdel Wahab

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Olympic Coach
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olympians
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National Records
Coach Karim is one of the foremost experts in the country when it comes to sprinting and speed development. His training system and methodologies are rooted in the most current scientific research and years of experience developing world-class athletes. Karim has served as the team coach for the Egypt National team at several World Championships as well as the 2012 and 2016 Olympic Games. He is also the go-to guy for getting football players ready to set blazing 40 yard dash times at the NFL combine.
Learn more about Coach Karim

how it works

THE E-LEARNING EXPERIENCE

Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
Learn more 

dive deeper

learn more about this course

Olympian Janay DeLoach Soukup demonstrates block starts sprinting technique

Sprinting Technique

Sprinting faster is all about force application.

Athletes that can apply more force to the ground with each stride run faster. This means that speed is not something that you are simply born with.

Sprinting technique and force production are skills that can be developed and dramatically improved through proper sprinting technique.

This course provides you with a complete, straightforward approach to understanding and developing sprinting form that maximizes speed.

Sprinting Drills

Sprinting is a skill. Skills need to be developed.

Developing the skill of sprinting involves training the mind, muscles, and nervous system. You’ll get a complete library of sprinting drills to improve every aspect of sprinting technique:
Sprinting drills that develop correct sprinting form
Plyometrics for sprinting that develop explosiveness and power
Reaction drills to improve block starts
Max velocity and acceleration drills to improve overall speed
sprinter performing max velocity drill
olympic sprinter jeremy dodson teaching acceleration

Coaching and Athlete Insight

Learn the lessons of a lifetime from a coach and athlete who have been where you are.

Coaching Insight: Go deeper into the sprinting technique and develop a true understanding of how it all fits together. You’ll gain additional insight into the methodology taught throughout the course with topics such as technique evaluation, the most common sprinting mistakes, training the mind for success, and more.

Athlete Insight: Get an athlete’s perspective on learning sprinting drills and technique from Olympian Jeremy Dodson. Hear the stories behind Jeremy’s struggles and triumphs, progressing from an elite high school sprinter to a professional track and field athlete.

CUSTOMERS REVIEWS

WHAT COACHES & ATHLETES ARE SAYING

There isn't a DVD or video tape I don't have for sprinting. Up to this date, your presentation was the most complete media I have ever purchased.
John L Spells ​​
Sprint Coach - San Luis Obispo
I’m enjoying the series on sprinting, gleaning a lot of helpful techniques for teaching sprint mechanics. Great product.
Tony Lightner
USATF Level 2 Sprints, Hurdles, and Relays Coach
Incredible Video! The way things were broken down, it was really easy to see ways I can implement new techniques to improve my team. Thank you and great work!!
Brad Gamble
Track and Field Coach
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100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

Sprinting Course Comparison

sprinting drills alpha cover
Sprinting Drills Alpha

Designed For:
Improving speed and sprinting technique through a proven drill progression.
Signature Feature:
The most comprehensive drill collection of any sprinting course.
Skill Level
Ideal for all stages, from beginners learning the basics to advanced coaches and sprinters optimizing their form.
Learn More
sprinting smarter speed progression cover
Sprinting Smarter, 
Speed Progression
Designed For:
Long-term speed enhancement, training plan development, technique and drills.
Signature Feature:
A complete guide to developing and implementing a successful sprinting training plan.
Skill Level
Intermediate to advanced coaches and athletes looking to strategically enhance their speed over a competitive season.
Learn More
sprinter in blocks
Sprinting Smarter, 
Sprinting Faster
Designed For:
Improving sprint performance through expert demonstrations and targeted drills.
Signature Feature:
Sprinting technique rooted in the most current scientific research and drills that reinforce it.
Skill Level
Intermediate to advanced coaches and athletes focused on elite sprint technique and speed drills.
Learn More

Sprinting Courses FAQ

What’s the difference between ‘Sprinting Smarter, Sprinting Faster” and “Sprinting Smarter, Speed Progression?”
Both the "Sprinting Smarter, Sprinting Faster" and "Sprinting Smarter, Speed Progression" courses deliver comprehensive training in sprinting techniques and drills. They cover all aspects of sprinting, from early-season acceleration to block starts and competition preparation.

However they do so with slightly different approaches:

Sprinting Smarter, Sprinting Faster has a significant focus on technique and drills. Coach Wahab is a very technical coach, so he shares a lot of what he's learned through studying the science of sprinting and training elite sprinters.

Sprinting Smarter, Speed Progression is fantastic for developing a personalized sprinting training plan. While there are in-depth technical breakdowns of sprinting technique and drills, training plan development is where this course shines. Coach Harnden shares the training phases he uses for his sprinters, what drills and training are performed each day, and how to build your own program.

Specific benefits to each course:

Sprinting Smarter, Sprinting Faster includes some training plan materials and a stride-length calculator. It also contains some interview sections from the athlete demonstrators (Olympians) that give great insight from an athlete's perspective. Again, this course has a more technical, scientific approach.

Sprinting Speed Progression includes a training plan guide with example training weeks for each training phase. This course has a more practical approach with details on sprint training implementation.

Which course is best:

This isn't easy to answer as it depends on your particular goals and learning style.

If you want to start developing your own personalized training plan, Speed Progression makes the most sense.

If you are more focused on a technical and scientific approach to sprinting, Sprinting Faster is the way to go.

They are both top-rated, and you can't go wrong with either one. They are just different coaches with different backgrounds and sprinting philosophies.

I’m training my young child (8 - 12 years old) which course do you recommend?
Sprinting Drills Alpha, and here’s why:

The cornerstone of mastering proper sprinting technique is consistent practice with targeted drills performed correctly. Engaging in exercises that teach the body the correct form (proper posture, ground contact, etc.) ensures that these mechanics become second nature and carry over to sprinting on the track.

And that is exactly what this course delivers. 

Sprinting Drills Alpha is structured to accommodate the developmental stages of young athletes, introducing them to drills that are both age-appropriate and effective. As young athletes master the basics, the course offers a series of progressively challenging drills that they can grow into.

This adaptive progression is key to fostering not just immediate improvement, but long-term development in young sprinters, making "Sprinting Drills Alpha" an ideal starting point for their athletic journey in sprinting.
Which course is recommended to improve speed and agility for soccer, baseball, football etc.?
Smarter Athletic Speed is the optimal choice for athletes in soccer, baseball, football, and other sports seeking to enhance their speed and agility. It offers comprehensive training strategies tailored to improve athletic performance across various sports by focusing on speed development, multi-directional movement, agility drills, and functional strength. 

This course's holistic approach ensures athletes gain the explosive speed and quick directional changes essential for high-level competition. There is also a substantial focus on health and injury prevention. It’s the go-to option for  athletes of all ages aiming for peak performance.
Which courses work well together, what is the overlap?
While each of our sprinting courses offers a unique curriculum designed to target specific aspects of sprinting performance, "Sprinting Drills Alpha," "Sprinting Smarter, Sprinting Faster," and "Sprinting Smarter, Speed Progression" work exceptionally well together, providing a comprehensive sprinting education.

There is some overlap between "Speed Progression" and "Sprinting Drills Alpha," where a few fundamental drills are shared. 

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