DO’S & DON’TS
DO warm up for five to 10 minutes pre-sprint with some light jogging, dynamic stretching, drills and mobility work. Follow with a proper cool-down and stretch, and some foam rolling for good measure.
DON’T sprint longer than you have to. “Sprinting should be specific to the relevant distances covered in your sport,” Jalilvand says. For example, if you’re a basketball player, you probably don’t need to sprint 1,500 meters, but likely 20- to 50-yard explosive suicides are up your alley.
DO give sprint training its own day in your workout week. “Maximal sprinting is highly anaerobic and must be done when you’re metabolically fresh to ensure that each sprint is executed with maximal effort,” Jalilvand says.
DON’T double up sprints and lower-body work. If you can’t dedicate one whole day to speed, consider your sprints a lower-body workout, and only hit your upper body in the gym that day.