20-Yard Sprint
Build explosive speed with 20-yard sprints. Place cones exactly 20 yards apart so AI can time your sprints.
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Build repeatable max-effort sprints with full recovery so the last sprint matches the first.
Two cones exactly 20 yards apart, side-on camera angle so both are in frame.
- Place 2 cones exactly 20 yards (60 feet) apart
- Start behind the first cone in a ready stance
- Sprint at maximum effort from cone to cone
- The AI will time your sprint from when you cross the first cone to the second
- Walk back to recover between sprints
- Film from the side so both cones are visible in frame
- Low body angle in the first 3 strides
- Arms drive aggressively in opposition
- Run-through the second cone, no slowdown
- Sprint times are within 0.2s of each other across all reps
- Coasting the first 5 yards instead of exploding
- Decelerating before the second cone
- Running with stiff arms
- Not resting fully between sprints — quality drops on later reps
Foundation
5 sprints with 60s walk-back recovery, focus on form.
Form
8 sprints with 45s recovery, all within 0.3s of each other.
Tempo
10 sprints with 30s recovery, times within 0.2s.
Pressure
Add a ball — sprint and finish with a touch and pass.
Match Rhythm
Mix 20-yard sprints with 10-yard recovery jogs continuously for 90s.
Mastery
Repeat-sprint test: 10 sprints in 5 minutes, last as fast as first.
Sprint Time
Time to complete 20-yard sprint (cone to cone)
Acceleration
Explosive first steps, drive phase mechanics, quick to top speed
Top Speed Mechanics
Running form at maximum velocity: posture, stride length, arm drive
Body Control
Core stability, straight-line running, minimal wasted movement
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