1 - Set up two markers: a start line for your acceleration zone (approximately 20-30 meters) and a finish line for your max-speed zone (approximately 20-40 meters ahead).
2 - Begin behind the start marker and accelerate progressively through the acceleration zone, building up to maximum speed before reaching the first marker.
3 - As you hit the first marker, you should already be at or near full sprint speed — this is where the timed or measured flying sprint begins.
4 - Drive your knees up powerfully, pump your arms in a 90-degree angle, and maintain an upright torso with a slight forward lean.
5 - Sprint through the measured zone at maximum velocity, focusing on stride length, stride frequency, and relaxed mechanics.
6 - Cross the finish line at full effort, then gradually decelerate over the next 20-30 meters to avoid injury.
7 - Walk back to the start and rest adequately (2-4 minutes) before repeating for the desired number of sets.
