Sprinting Smarter, Sprinting Faster

Learn Elite Sprinting Technique

Smart Progression

A proven step-by-step approach to dramatically increase speed and develop the skill of sprinting.

all-in-one system

Everything you need to achieve higher performance. From essential technique and cutting edge drills to training plans used by olympic sprinters.

rapid learning design

Experience a smarter way to learn. Lessons designed to rapidly convert your knowledge into increased performance.

sprinting instructional course poster

sprinting smarter, sprinting faster

A revolutionary approach to learning elite sprinting technique

Speed is not something that is simply hardcoded in genetics. Sprinting is a skill that can be developed and dramatically improved using the right combination of biomechanics and training. Whether you want to drop a second from your 100m or 200m time, improve your 40 yard dash or become a better athlete – this class will change your entire perception of sprinting.

Common sprinting wisdom is good at one thing; training an athlete’s mind and body to reinforce and remember their current top speed. In order to truly unlock your potential, you have to take an approach that rewires the nervous system and trains the mind and body to break through pattern-built barriers.That is exactly what this masterclass delivers.

By utilizing the latest findings of sports science research and a proven methodology for success, Coach Karim Abdel Wahab provides total access to his training program that has taken athletes to World Championships, 2 Olympic Games and even helped football players prepare for the NFL draft. Experience demonstrations from Olympians Jeremy Dodson and Janay DeLoach Soukup. 

Genres: Track and Field, Sprinting

Duration: 2 hours 6 minutes

Lessons: 34

Coach Karim Abdel Wahab Sprinting and Hurdles Instructor headshot

Karim Abdel Wahab

Instructor

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.

In 2018 Karim became the sprints and hurdles coach at the University of South Carolina. Prior to that he coached sprints and hurdles at Colorado State University for eight seasons where his training system resulted in 6 All-American honors. He also coached Janay DeLoach Soukup who won a bronze medal in the long jump during the 2012 Olympic Games. 

Additional Content

Included with the course

sprinting training tools cover

The training tools document and spreadsheet lets you identify an athlete’s stride length or frequency deficiencies. This is a powerful tool to understand your athlete’s speed profile and optimize biomechanics and sprinting efficiency.

You’ll also get a 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 which can be customized for each athlete.

sprinting training guide cover

Course Details

Technique

When it comes to sprinting faster it’s all about force application.

Athletes that are able to apply more force to the ground with each stride run faster. This means that speed is not something that is simply hardcoded in genetics. Sprinting technique and force production is a skill that can be developed and dramatically improved through proper technique. We’ve designed this course from the ground up to provide you with a complete, straightforward approach to understanding and developing sprinting technique that maximizes speed. 

Drills

Sprinting is a skill, skills need to be developed.

Developing the skill of sprinting involves training the mind as well as the muscles and nervous system. You’ll get a complete library of integrated drills to develop every aspect of sprinting. Including:

  • Drills to develop and reinforce correct sprinting technique.
  • Plyometric training to develop explosiveness and power
  • Reaction drills to improve starts
  • Max velocity and acceleration drills to improve overall speed

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 technique and develop a true understanding of how it all fits together. You’ll gain additional insight on sprinting technique and the methodology taught throughout the course as well as topics like sprinter evaluation, the most common sprinting mistakes, training the mind for success and more.

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

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Sprinting Smarter, Sprinting Faster

Lesson Plan

01

Course Introduction - Meet the Coach

Coach Karim Abdel Wahab’s introduction to the video and proven methodology for success.

02

The Difference Between 11 & 10 seconds in the 100m

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.

03

The Skill of Sprinting

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.

04

What We Coach

A breakdown of the fundamentals that will be taught throughout the course including proper posture, proper mechanics and proper rhythm.

05

Posture - The Hard Post - Part 1

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.

06

Posture - The Hard Post - Part 2

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.

07

Athlete Insight - The Hard Post & Posture - Part 2

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.

08

Coaching Insight - Acceleration

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.

09

Drive Phase to Max Velocity

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.

10

Ground Contact

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.

11

Athlete Insight - Force Application

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.

12

Upright Sprinting Drills

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.

13

Coaching Insight - 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.

14

The Max Velocity Drill

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.

15

Completion Run

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.

16

Coaching Insight - Setting Up the Blocks

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.

17

Block Starts

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.

18

Block Setup

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.

19

Coaching Insight - Stride Length

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.

20

Stride Length & Leg Measurement

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.

21

Coaching Insight - Plyometric Training

An overview to an essential element of sprint training. Plyometrics program the nervous system to respond quickly and powerfully to ground contact.

22

Adding Strength & Power - Start & Acceleration Plyometrics

Learn some of the most effective plyometrics for developing power during the start and acceleration phase of the sprint.

23

Plyometrics for Max Velocity

Learn plyometric drills that are specifically designed to increase power during the max velocity phase of the sprint.

24

Resisted Sprints

Performing resisted sprints helps the nervous system recruit more muscle fibers and will increase power out of the blocks and during acceleration.

25

Coaching Insight - Developing Top Speed

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.

26

Max Velocity/Upright Sprinting 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.

27

Athlete Insight - Running Professionally

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.

28

Athlete Insight - Advice for High School Athletes

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.

29

Athlete Insight - Overcoming Plateaus

Every sprinter will eventually hit a plateau. Learn Jeremy’s strategy of overcoming and the importance of being a lifelong student of the sport.

30

Coaching Q&A - The Perfect Sprint

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.

31

Coaching Q&A - Most Common Mistakes

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.

32

Coaching Q&A - Sprinter Evaluation

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.

33

Coach Q&A - Tips for Sprints Coaches

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.

34

Coaching Q&A - Training the Mind for Success

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.

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