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Sprint Ins-and-Outs (the Intensity-Toggling Sprint Drill)

AdvancedCardioTier T4

Aim: to build speed and learn to change effort smoothly. Good for: Sprint interval conditioning; Speed and effort control; Track or field session.

Targets: Hip
SpeedCardioExperienced runners

When to use

This is for fit, experienced runners who want a sprint drill. Use it in the main part of a session after a thorough warm-up. The goal is to build speed and learn to change effort smoothly.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use a marked track lane with faint segment marks.
  1. A man in the acceleration segment of a sprint drill, driving forward with body rising toward the tall sprint posture on a marked track lane.

    Step 1 of 5

    Build up speed gradually. Let your body rise toward a tall running posture.

  2. A man at a maximal sprint inside an 'in' segment, tall posture, thigh driving up and forward, full force through the ground.

    Step 2 of 5

    Sprint hard for the first fast section. Keep your posture tall and drive your thigh up and forward.

  3. A man in the 'out' segment, identical tall sprint posture and stride shape but visibly lighter on the ground, freewheeling through.

    Step 3 of 5

    Ease into the easy section. Keep the same tall posture and stride rate with lighter force.

  4. A man re-accelerated to a maximal sprint in the next 'in' segment, tall posture, full force through the ground.

    Step 4 of 5

    Sprint hard again for the next fast section. Keep the same tall posture.

  5. A man in the acceleration segment of a sprint drill, driving forward with body rising toward the tall sprint posture on a marked track lane.

    Step 5 of 5

    Return to the build-up. Run with a gradually rising, tall posture.

Form Cues

  • Stay tall
  • Keep your stride rate the same
  • Relax your shoulders
  • Land under your hips

Common Mistakes to Avoid

  • Starting at full speed with no build-up
  • Leaning back when tired
  • Changing stride rate in the easy section
  • Tensing the face and shoulders

Safety Information

Sprinting carries a muscle strain risk. Warm up well and use a flat, even surface. Skip full-speed efforts if you are new to sprinting. Use a fast jog instead.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.