Sprinting isn't a sequence of separate phases. So why do we continue to teach it that way?

Stuart McMillan challenges the traditional phase-based model of sprinting and introduces a different way of understanding sprint mechanics.

Sprinting isn't a sequence of separate phases. So why do we continue to teach it that way? For decades, we've divided sprinting into distinct phases: acceleration, transition, and maximum velocity. It's a useful way to describe what we see. But does it accurately explain how sprinting actually works? In this extract from the Team Speed Coach Certification, Stuart McMillan challenges the traditional phase-based model and introduces a different way of understanding sprint mechanics. Rather than viewing sprinting as a series of separate events, Stu describes it as a continuous interaction between four coupled patterns of locomotion: 1️⃣ The Interface — Foot–Ground Interaction 2️⃣ The Driver — Hip Extension 3️⃣ The Bridge — Hip Flexion 4️⃣ The Resonance — Spinal Engine These patterns operate together, constantly reorganizing in response to changing velocity, forces, and mechanical demands. Every stride represents a new solution to the same fundamental problem: moving the body through space as fast and efficiently as the conditions allow. And that distinction has important implications for how we observe movement, interpret technical differences, and make coaching decisions. 🎓 This is taken from Month 5 of the ALTIS Team Speed Coach Certification, where Stu explores the Four Patterns of Locomotion and the relationships that underpin effective sprinting. Developed in partnership with Stuart McMillan, Les Spellman, and Danny Foley, this six-month certification brings together systems thinking, practical speed development, and athlete health and readiness. ⏳ Cohort 2 begins tomorrow, October 19th. 🔗 loom.ly/u1Uvkgg