Nethaneel's Flying 30s Speed Session

Workout - Nethaneel's Flying 30s Speed Session

• 15min @ 5'30''/km
• 6 lots of:
  • 60m @ 2'30''/km
  • 3min rest
• 10min @ 6'00''/km

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Intro

Nethaneel Mitchell-Blake from Pro:Direct Running breaks down the sprint warm-up in this video. Watch the full video; here are the key drills to add to your routine today.

Key points

• Three priorities: explosive knee drive, feet landing under the hip, and an upright posture.
• The drills: A-skip, B-skip, and straight-leg bounds.
• Each one targets a specific movement that carries into better sprint mechanics.

Workout example

Warm-up routine (roughly 5–7 minutes)

1. A-skip, 2 x 30 m

   • Drive the knee up, keeping the shin vertical under it.
   • Snap the foot down so it lands under the hip.
   • Quick, light bounces.

2. B-skip, 2 x 30 m

   • Same high-knee drive, but extend the leg straight out before bringing it back under you.
   • Shin extended, foot landing directly under the hip.

3. Straight-leg bounds, 2 x 20 m

   • Torso upright, core engaged, drive each straight leg back under you.
   • Land with a slight lean back, then spring forward.

4. Follow with a few short runs (30–50 m) to elevate HR.

Closing note

Try these before your next sprint session. Adjust distances and reps in the Pacing app to fit your training.

References

• HOW TO WARM UP BEFORE SPRINTING - With Nethaneel Mitchell-Blake - YouTube (YouTube Video)