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Sprint Flying 20

1. 1 - Set up a sprint lane with a gradual acceleration zone of 20–40 meters, followed by a clearly marked 20-meter flying sprint zone.
2. 2 - Start from a relaxed standing or falling start and accelerate smoothly through the build-up zone without straining.
3. 3 - Gradually increase speed so you enter the 20-meter flying zone at or near maximum sprint velocity.
4. 4 - Sprint through the flying 20-meter zone with tall posture, aggressive arm drive, quick ground contacts, and hips held high.
5. 5 - Maintain maximal speed and relaxation through the entire 20-meter zone; avoid reaching, overstriding, or tensing the shoulders.
6. 6 - Decelerate gradually after the finish line and walk back for full recovery before the next repetition.