A high-intensity running exercise covering 400 meters at maximum or near-maximum effort, developing speed, power, and anaerobic endurance.
Begin in a standing or crouched sprint start position. Accelerate quickly, driving your knees and pumping your arms. Maintain a fast, consistent pace, focusing on powerful strides and efficient breathing. Finish strong through the 400m mark.
Stand or crouch at the starting line, feet staggered, weight forward, arms ready to drive.
Cross the finish line upright, decelerating gradually, with arms and legs relaxed.
Drive your knees up, pump your arms, maintain a forward lean, keep your core tight, push off the balls of your feet
Starting too fast and burning out, poor arm mechanics, overstriding, upright posture too early, holding breath
Add interval sprints, increase sprint distance, incorporate resistance sprints (parachute, sled).
Reduce sprint distance, alternate sprinting with walking, focus on technique at lower intensity.
Warm up thoroughly before sprinting. Use proper footwear and a safe running surface. Stop if you feel pain or dizziness.