← Exercise library
EXERCISE // 111 · Speed + Agility
Flying Sprint
Legs · Hamstrings · Calves
Speed / Agility · Sprint · Field
Learning curve High ●●●
Speed + AgilityACE.FIT
Flying Sprint
Demo coming soonRead how to do it
Why do it?
Build up, then hit top speed through a short zone. Pure speed work.
Quick cues
Build smoothRelaxed and tallQuick feet
How to do it
- 01Build up over 20–30 m.
- 02Sprint at top speed through a 10–20 m zone.
- 03Ease down and rest fully.
Common mistakes
- Going flat out from the start
- Doing too many
Warm up properly first. If this causes unusual or persistent pain, stop and get it assessed by an appropriate health professional.
Discuss this exercise in CommunityHow you progress
Time + Speed + Movement quality
Used in // AFL · ATHLETE
Don't have this?
Make it easier
20m Sprint
Make it harder
Progress with time + speed + movement quality before looking for a harder version.