ConditioningIntermediate

Sprint Intervals

Short, maximal-effort runs followed by rest periods. Builds top-end speed, anaerobic capacity, and fast-twitch muscle recruitment.

How to do it

  1. 1Warm up thoroughly with jogging and dynamic stretches
  2. 2Sprint at 90-100% effort for the prescribed distance or time
  3. 3Decelerate gradually — don't stop abruptly
  4. 4Rest fully between reps (walk back or stand) before the next sprint

Common mistakes

  • Skipping the warm-up and risking a hamstring pull
  • Not actually reaching full effort — jogging instead of sprinting
  • Cutting rest periods too short, reducing sprint quality

Muscles worked

quadricepshamstringsglutescalvescorehip flexors

Variations

Easier

Shorter distance sprints (20m) with longer rest

Harder

Hill sprints or resisted sprints (sled)

Used in

General Fitness⚽ Soccer🏈 Football🏀 Basketball🏃 Running🥍 Lacrosse

Related exercises

StrengthBeginner

Bodyweight Squat

quadriceps, glutes

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Lunge (Forward)

quadriceps, glutes

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Glute Bridge

glutes, hamstrings

StrengthIntermediate

Burpee

quadriceps, chest, shoulders

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