15 Articles/Videos by Latif Thomas Guaranteed to Answer All of Your Questions About Developing Faster Short and Long Sprinters

Latif Thomas shares bits and pieces of his training theory and training inventory that has proven to lead to personal bests in the short and long sprints. Learn how to set up an annual plan, how to cue your athletes in the starting blocks and learn why speed reserve is important for long sprinters.


1. Stop Doing “Recovery” The Day After Speed Work (Part 1)

Stop Doing Recovery After Speed 1

"Training deeper in the same pool allows a ‘reset’ between sessions. This maximizes the number of practice opportunities you can facilitate in a given time period while minimizing the counterproductive technical deterioration resulting from, among other things, trying to jam too many activities into single training session. In other words: If you want them to get faster and express that speed consistently, they need to practice sprinting related activities as often as possible." Read the Rest of This Article...

2. Stop Doing “Recovery” The Day After Speed Work (Part 2)

Stop Doing Recovery After Speed 2

"Most of your sprinters are completely vertical within 3 – 8 steps.  Therefore, top end speed technique is a far more important skill to learn and apply than acceleration. If your sprinters live vertical for 90% of their race, even in the 100m, then you should be living there in practice as well. Just some food for thought. Do with it what you will." Read the Rest of This Article...

3. Stop Doing “Recovery” The Day After Speed Work (Part 3)

Stop Doing Recovery After Speed 3

"Mastering your training program means understanding all the variables involved in your particular situation and focusing on the 20% of factors that lead to 80% of results. What matters is setting your long sprinters up to run a (relatively) small number of races over the course of several hours. (If it’s a high school invitational, plan for 10 hours because they’re not meant to be high quality track and field competitions. They’re basically cash grabs for whoever is cashing your entry check.) Develop the specific qualities in your long sprinters that will allow them to handle the specific demands of the scenario they’ll face when everything is on the line.." Read the Rest of This Article...

4. 3 Reasons Sprinters Fall Apart at the End of Races

3 Reasons Sprinters Fall Apart

"In a nutshell, when coaches do too much aerobic and interval work and not enough acceleration (high intensity runs of 2-4 seconds), top end speed/maximum velocity (high intensity runs of 4-8 seconds), speed endurance (high intensity runs of 8-15 seconds), special endurance (high intensity runs of 20 seconds to 2 minutes), strength and power (weight room, multi jumps, and multi throws) development, sprinters fail to develop the qualities required to be successful in the sprint events..." Read the Rest of This Article...

5. The Key to Success in the Long Sprints: Speed Reserve

The Key to Success in Long Sprints

"A classic example of the importance of developing a speed reserve is seen at the elite levels in the 400m dash. The vast majority of world class 400 meter runners are former 100 and 200 meter runners who moved up. When is the last time you saw a National Championship or major track meet where the finalists comprised a majority of former 800 and 1500 meter runners who moved down? Chances are the answer is never..." Read the Rest of This Article...

6. 3 Ways to Run More Efficient Practices

3 Ways to Run Efficient Practices

"If you have a large team and a small staff (especially if you coach multiple event groups) kids are going to have to train on their own. You can’t be everywhere at once. Your captains and upperclassmen have been around. They know how to teach the basics of Wall Drill or ‘A March’ or Run-Run-Jumps, etc. They probably know it better than 75% of coaches who actually get paid to run a team. So put them in charge of the general stuff while you’re doing whatever you have designated as the part of practice that requires your presence...." Read the Rest of This Article...

7. What to Do When Disaster Strikes at a Major Meet

What to Do When Disaster Strikes

"After taking a moment to sprint through the five stages of grief, send out a press release crushing the spread of a toxic and morale killing poison spreading through the team (and possibly the stands) commonly referred to as The Blame Game. You can’t let the athletes who weren’t involved in the failed exchange let their own anger/disappointment distract them from the focus required to be successful in their upcoming events..." Read the Rest of This Article...

8. 3 Coaching Lessons for (Young Coaches)

3 Coaching Lessons for Young Coaches

“If you want to be in the top 20% of coaches, you can’t allow yourself to become complacent by regurgitating the same workouts, cues, drills and progressions you did last year. Even though one of my functions is to produce coaching ed material (and therefore learn all of it), I make it a habit to follow ‘The 3 Month Rule’, meaning attend a coaching education event or purchase some new educational materials at least once every 3 months…” Read the Rest of This Article…

9. 3 Rules for Building a Championship Culture

3 Rules for Building Championship Culture

“You don’t build a Championship Program or culture by having a lot of pizza parties and singing Kumbaya before practice every day. And as good as you may be at being positive all the time, you’ll never beat coaches and teams who actually get certified by USATF or USTFCCCA and/or go to coaching conferences and clinics and/or buy coaching education materials.#Fact...Staying the same is falling behind. Kids can smell coaching incompetence a mile away. I get their emails. I get their parents’ emails. You don’t win championships with regularity by ‘luck…' Read the Rest of This Article…

10. The Most Important Word in Speed Training

The Most Important Word in Speed Training

“Everything we do in practice is designed to improve the ability to express technique in order to positively influence performance. An athlete’s inability to express said technique simply boils down to lack of specific coordination. It’s not enough to send kids into the weight room if you don’t have the same technical standards for a squat or clean as you do for coming out of blocks or doing phase work in the triple jump. But if you reframe your training perspective with coordination being the ultimate goal and strength, speed, endurance and mobility being interdependent qualities, it will be easier to connect the dots between movements, event groups and specific skill development..." Read the Rest of This Article…

11. Block Start Analysis

Block Start Analysis

“Here is a block start analysis I did recently. In it, I break down the start of a female high school 100m hurdler all the way over the first hurdle. Early in the video, I compare this athlete to a beautifully violent 3 point block start from one of the world’s fastest 100m sprinters..." Watch This Video...

12. How to Run the 200m Race

How to Run the 200m Race

“The main problem with inexperienced 200 meter runners is the fact they run the race like it’s the 55, i.e., they try to sprint the whole thing. The reason so many athletes get run down in the deuce is because they treat it likes it’s a race to the straight away. It’s not possible to all out sprint the 200. There has to be a conservation of energy somewhere. Remember, athletes get run down not because the competition is accelerating past them, but because they are slowing down much faster than the competition. Top speed can only be maintained for a max of 2 seconds before deceleration begins (why even the 100m can’t be run all out). So, at best, 200m runners are going to start slowing down by the 60m mark…” Read the Rest of This Article…

13. Cold Weather Training Options

Cold Weather Training Options

“Treat the warm up as the start of the workout, not the activity which precedes it. Your athletes must develop a similar mindset. Everything we do in practice ties into the overall of theme of that day’s training. If we are working on acceleration, all the ‘activities’ (i.e. the warm up) that precede the ‘workout’ (the sets and reps on the track/runway) relate directly to the mechanics and posture required to have an effective cold weather training session…” Read the Rest of This Article…

14. The Only Way to Peak Your Sprinters When It Matters (Video)

400M Training

“Watch the video at the top of the page on how to create an annual plan. If you’re interested in diving deeper into this component of your sprints program, click the link and take a serious look at…” Watch This Video…

15. Summer Training for Coaches?

Summer Training for Coaches?

"Many coaches take the summer off and wait until the new season approaches to dive back into it. And I think this is a mistake. It’s like when athletes ask me when they should warm up for their race. I’d rather they start too early and then just chill out longer than expected than cut it close and have to rush things at the last minute..." Read the Rest of This Article... 

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Free Workout Planning 'Cheat Sheet' for All Training Phases

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