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Bradley Moon

@sprintfreetraining

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Sprint coach. Sprinting made simple🏃‍♂️🏃‍♀️💨
Co-Founder of @remotionai - fix what you can’t see
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Your phone does what a $1,000 laser does.

We ran some flying 30s and let the app clock every rep. No gates, no radar, no setup. Just my phone.

ReMotion Sprint - free to download on the App Store.

Comment REMOTION and I'll send you the link. by @sprintfreetraining

Lift Your knee vs lift Your heel. Which one are You?

Most athletes are taught to lift the knee. But when You lift the knee Your foot lands in front of the body — and that's not where You want it.

Lifting the heel with a stiff ankle keeps Your foot under the body. That's what allows You to strike underneath the hip.

One cue changes everything.

Heel up. Stiff ankle. Strike under the hip. That's the pattern. by @sprintfreetraining

This story changed Me…

2 Samuel 9. The story of Mephibosheth.

A man who felt like he had nothing to offer. Who never expected to be invited to the king's table.

But he was sought out. Not because of what he could do. Just because of who he was.

That hit me differently.

You don't have to earn Your seat at the table. You just have to know who You're connected to.

That changed how I live. How I love people. How I show up every single day.

Sharing this because You might need it today. by @sprintfreetraining

Your body knows before you do.

She told me her first phase felt rough. When I asked what she meant she couldn’t say. That’s usually how it goes. You feel that something’s off before you can put words to it.

This is sprint, hold, sprint. You go, You hold the speed You built, then You go again. The holding is what makes it work, because when You pick it back up You can’t drift into speed. You have to decide to move.

That’s the check. Am I deciding to go here, or am I just running.

When her first phase felt rough, that’s what was missing. She hadn’t made the decision yet. by @sprintfreetraining

Pushing vs cycling. Which one are you?

Out of the start you’re pushing. Every step is force going into the ground behind you, and that’s what gets you moving.

Cycling is what happens once you’re upright and holding speed. It’s the leg coming through quick.

Push first. The cycling comes on its own once you’re tall by @sprintfreetraining

Are You watching Your angles…

When You accelerate Your shin angle needs to point down. Not up.

If that front leg doesn't come back far enough — Your shin is pointing the wrong way.

Bring the front leg back. Get that shin angle down. That's the position You want.

Small adjustment. Big difference. by @sprintfreetraining

You won't get faster doing this…

If You're not running at Your absolute fastest — You're leaving speed on the table.

Most athletes run fast. But running fast and sprinting at full effort are two different things.

When You sprint at full speed Your body learns to move faster. That's how You develop speed.

Full effort. Rest. Repeat.

That's the session. by @sprintfreetraining

Your arms aren’t moving that sled.

A lot of athletes grab the sled and try to push it with their upper body. You can see it happen. They bend at the waist, the hips drop back, and now they’re fighting the sled instead of driving it.

Your arms are just holding you in position. Your legs are what move it.

Stay in one line from your head to your heel, and put the force into the ground behind you.

Same thing acceleration asks for. The sled just makes it easier to feel. by @sprintfreetraining

The hill coaches better than I do.

On flat ground you can reach out in front of you and still feel like you're running fast. On a hill you can't. The ground comes up to meet your foot, so you have to put it down underneath you and push.

That's the same thing acceleration asks for. Push the ground back, stay patient, let your arms work.

I can say it all day. The hill just makes it obvious.

Push up the hill. Use your arms. That's the whole sessio by @sprintfreetraining

Your hips are costing You power…

When You come out the blocks Your hips need to be above Your shoulders. Not parallel.

Most athletes don't think about their hip position in the start. But it matters more than You think.

When Your hips are in the appropriate position You can push more efficiently and generate more power out of the blocks.

Small adjustments make a difference. by @sprintfreetraining

Your heel or Your knee — which one are You lifting?

Most athletes are taught to lift the knee. But when You lift the knee Your foot lands in front of the body.

Lifting the heel with a stiff ankle keeps Your foot under You. That's what allows You to strike underneath the hip.

Heel up. Stiff ankle. Strike under the hip.

That's the pattern. by @sprintfreetraining

Your feet are why nothing else is working.

Three tools, three jobs:

Baton — roll it out to wake up the tissue.
Double lacrosse ball — find the spots and press. Pressure brings blood flow, and blood flow helps those spots recover.
Spike ball — grab it with your toes to fire up the nerve endings.

A few minutes a day and Your feet and body can improve.

Your feet is where it starts.

Affect Your tissue, affect Your movement. by @sprintfreetraining