6 Exercises SCIENTIFICALLY SHOWN To Make You Faster

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(SPRINT BOOTCAMP)

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7-Day "Sprint Bootcamp":

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SOCIAL MEDIA

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SATURDAY SPRINT LETTER

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TIMESTAMPS

00:00 Intro
00:15 Jumps Squats
01:28 Hip Flexor Training
02:14 Romanian Deadlifts
03:15 Sled Pushing
04:15 Hip Thrusts
05:22 Nordic Curls

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REFERENCES

[connorbrady]

I love that he is actually putting his sources in. Academic literature, high sample sizes, reliable information. Unlike people who say "do this because I have found it works"

[AUSTIN-sszd]

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle
2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury
3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury
4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury
5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury
6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

[monsterchimp]

I'm a former division 1 sprinter and high hurdler. I can tell you exercising my hip flexors and improving my flexibility were absolute game changers. My coaches would always say you can only get faster if you increase stride length without losing stride frequency or vice versa. Flexibility helps with stride length. Hip flexor training improves stride frequency.

[tinbox]

This is insane, recently I’ve been trying to improve my speed with my little brother since he is getting into basketball. Bless your content, can’t wait for 1mill subs

[EfficientAthletics]

High school Track and field coach here. Fantastic work, keep it up! Two other exercises that are also beneficial for sprinters are split squats and snatch grip deadlift.

[moleyp]

Jump squats:4 weeks 8 sets 4 reps 4 weeks 4 sets 8 reps 30% bw
Elastic hip flexor: 3 sets 10 reps
RDL: 3 sets 10 reps eccentric
Sled pushes: heavy weight
Hip thrusts: light weight higher velocity 4 sets 12-6 reps
Nordic curls: 2-3 sets 5-10 reps medicine ball assisted can help

[calledtoanswer]

I watched 15 seconds and immediately hit subscribe. Love how you break it down and back up your information with research. Great video and looking forward to checking out other videos.

[piotrek]

This is everything what we need. Article -> Examples -> Reason. Thank you!

[mattd]

I'm not even a sprinter, but this video is awesome. Lots of information and you don't overload the video with tons of useless chatter, just straight to the point information. AND you give the sets and reps for each exercise! Awesome work 👏 this will definitely help me get faster legs for boxing

[lozoh]

This is Awesome! Thanks for doing your research and putting up the trials that is so helpful!

[edwardsylvia]

This is amazing. i love how you demonstrate the exercises from different angles. makes it easy to pick up the form and to it properly. Earned a sub instantly

[snook]

You! Young man are going places. This is one of the best videos I’ve seen on you tube. Retired HS science teacher…just started my second career as a CPT. I appreciate this work bro.

[waggacsgo]

This video slaps man. So much good information for people to use. I've been doing a lot of research and have been using literally all of these exercises for a few months now and hit some wild pb's. (Altho I'm more of a jumper) I think the biggest problem with youth athletes is over training though (since a lot of the info on good exercises is out there already), would be awesome to see an indepth video on training frequency and intensity if you think it's a good idea. Love the content bro keep it up!

[kevinrosales]

I hardly subscribe to Track & Field channels due to conflicting training approaches but yours are backed by science, one major difference between you and coaches who are too experimental and inconsistent! Appreciate your depth of research in proven methods!

[dresden]

I love that you did your research and backed yourself up. Awesome job

[AlteredState]

Thanks so much for sharing. Great recommendations. I would add mobility, foot, ankle, and lower leg training to the list. In addition, direct quad work with lunges, step ups, and the like. In most sports it’s your acceleration over ten meters and your stopping ability that make the biggest difference. Again, love the video.

[StaticBolt]

You know what you’re talking about. it’s good to see someone with this much knowledge of sprinting sharing it on YouTube. Subbed and looking forward to more content!

[RickyRicardo]

I've used plenty of these workouts but never delved into the science behind it. Awesome info bro and great research. I'll definitely be checking out some of those meta-analyses you mentioned. Earned a subscriber.

[inventorbrothers]

This video is sooo well written, filmed, and edited. I can't wait to try these out!

[s.sanders]

I just want to say that this entire video is an absolute gem. I will admit I'm typing this as I paused halfway thru because I was super impressed that you're one of very few content makers that use actual scientific models and studies to back up your suggestions. You may touch on this later in the vid but what is your take on hill sprints (incline sprints)? I also have to admit I usually do not introduce RDL's or heavily resisted sled pushes until the athlete has demonstrated really good form. I see it cause too many lower back issues as well as making them prone to Anterior Pelvic Tilt.