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. The full breakdown is well worth watching, and here are the key drills to add to your routine today.

Key Points

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

Workout Example

Warm-up Routine (roughly 5–7 minutes)

1. A-Skip – 2 × 30 m

   • Drive your knee up hard, keeping your shin vertical under it.
   • Snap the foot down so it lands under the hip.
   • Focus on quick, light bounces.

2. B-Skip – 2 × 30 m

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

3. Straight-Leg Bounds – 2 × 20 m

   • Hold your torso upright, engage the core, and drive each straight leg back under you.
   • Land with a slight lean back, then spring forward.

4. Follow up with a few short runs (30–50 m) to elevate your heart rate.

Closing Note

Try these drills before your next sprint session and notice the difference in your knee drive and foot placement. You can adjust distances and reps using the Pacing app to fit your training. Now get after it.

References

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