The classic float and sprint option of alternating sprinting and relaxing in repeated zones is a popular option for developing maximal speed. Ins and outs or whatever people wish to call it seems to be a method that people do, but don’t share why. Often during visits I see it done and it’s poorly executed, meaning the sprinter was sprinting at the wrong time or a mechanical issue existed. Someti
Maximum Speed- Float like a Butterfly?
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Participant -
Participant
Float-Sprint-Float type of runs are often used early in the season. I believe I read that they help prevent speed from plateau-ing early in the season when PB-levels of speed cannot be reached or acceleration limits are in place. Perhaps that is one purpose they serve..
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Participant
I like it because it mimics how I run certain portions of the 200 and the 400 so I am better prepared for those races when it comes time to race. I also like the feeling of being relaxed and running fast and I think it can be a great tool for sprinters who just run pedal to the metal and die at the end of a 100,200 or even a 400.
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Participant
I used to use sprint-float-sprints but have gotten away from them. I have had better results with 10-30 flys in a variety of ways: classic model, maximum frequency, relaxation, and slight downhill (1-2%). All the braking and acceleration at near maximal speed can be tricky and it is much harder on the CNS.
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Member
I use a method of them with my athletes and myself. 15mDrive-5mPosture-10mAttack. I use it for my Long Jumpers and my Tripler Jumpers. Mimics of what needs to happen on the runway but not at their marks. Once we go to their marks they are usually ready to go. I do this early in the season and get them to use this as a warmup prior to doing runthrus. For Sprinting I have used this more with coaching field sport athletes.
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Participant
Purely looking at this from spriting perspective, a lot of coaches believe in race modeling for the 100m dash where you have segments in which you are attempting to optimize energy expended by controlling the effort in each segment ultimately yielding a faster 100m time.
This race modeling, throughout the course of the 100m, in most cases is done via In & Out. Where you primarily use breathing. Holding your breathe to change speeds and breathing out to relax/maintain. The holding of the breathe relies on the bodies fight or flight to output greater force & increase speed.
I’m a big fan of Ins/Outs for a lot of situations, causes and events.
To me, I’d call a SFS just an In/Out with 2 peaks.
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Participant
Thought this was one of the better blogs and a great discussion topic.
After thinking about it, I’ve never used sprint float sprint with track athletes and choose flys and more traditional speed endurance work instead.
I’ve used some short sprint float sprint setups (20 15 20; 15, 15, 20; 20,20,20) with good success with football guys primarily to teach relaxation skills while getting accel and max speed stim. Field sports I’ve worked with tend to have big time relaxation barriers to speed and the interspersed float and sprinting from it has been a good tool to train and teach with this population.
For track I’ve looked at it as an option for the same skills, but with much more running days and tools to use and teach relaxation skills I’ve always chosen to leave it out (warmups 6 days a week (drills, strides, builds), tempo, intensive tempo, other speed variations). I think it’s biggest utility among all the other things in a good program would be a speed progression/variation to prevent staleness.
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