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How to use "Negative Foot Speed" to run faster

The Sprint Project

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SprintsMax velocityRunning form

The Sprint Project explains how to use negative foot speed to eliminate braking forces and run faster.

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Why it's here

2 people recommend this

What commenters say. Recommended to help sprinters understand how to pull their foot back before ground contact to avoid braking forces.

@NoHelp7189in r/Sprinting • Recommends

On “I’m slower than a tortoise 😭 Please critique. 5.9-6 second 40 yard dashes. Dream goal is a sub 5.”

…(at least 30s static, dynamic is useless for mobility) and combine with hamstring exercises. I would deemphasize quad training as much as possible, instead aiming for hip hinge type movements that activate the glutes Finally, I would watch both sprint youtube channels/tiktoks and raw pro footage to see where your form differs from pros: 1. [video (Note how Coleman's heels literally do not touch the ground at any point. This is how you would create horizontal shin angles and continue to accelerate) 2. [video (This channel has a lot of short videos that explain mistakes that a sprinter at your level would be making. In this video he's talking about negative foot speed. If you h…
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@NoHelp7189in r/Sprinting • Recommends

On “form/start critique”

…-mass. This let's you maintain the momentum that you have. Otherwise, your foot will catch the ground in front of you and create a braking force. It's kind of like when you want to catch a ball, you pull your hand back to soften the catch. In sprinting, you want to do the same thing but as fast past possible with your foot. Visual demonstration: [video Here's a sprinter you could try to emulate: [video . Notice how they keep their head down and body lean forwards to help their acceleration. My final tip is to try keeping your knees pointed straight ahead, and keep the heel elevated off the ground. Exercises: 1. Sit-ups 2. Squats (aim for 95-155 pounds). Heavier weight is importan…
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@NoHelp7189in r/Sprinting • Recommends

On “Any tips on my start?”

This might help you as well: [video
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@NoHelp7189in r/Sprinting • Recommends

On “I want to improve my sprint. May I have any suggestions? Thank you. 5’10” 53kg”

Watch this video and try to create a more aggressive stride: [video Lift more weights
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@NoHelp7189in r/Sprinting • Recommends

On “Is my start good?”

Negative foot speed: [video
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@NoHelp7189in r/Sprinting • Recommends

On “Should I Get a Little Coaching to Help My 7-Year-Old Run More Naturally?”

…string lets you claw back towards the ground. If you can't create what is called "negative foot speed", you will be stuck at low velocities. You might be moving your legs up and down really fast, but there's not actually any force pushing/pulling you forwards: Fix This Mistake to Run Faster \+ How to use "Negative Foot Speed" to run faster \+ [video \+ Top Speed Analysis (Side By Side) 6. In terms of stiffness, the problems/solutions could be anywhere from static stretching, to specific resistance exercises for whatever is stiff (upper body exercises for arm swing for example), to simple instruction/practice of technique: Tight Hips? Do this!…
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@HelpApprehensive5216in r/Sprinting • Recommends

On “Max V Technique (haven’t sprinted in 2.5 months)”

[video
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