1 - Find a flat, open surface such as a track, field, or straight road with enough space to run at full speed.
2 - Start in a standing or crouched athletic stance with your feet hip-width apart, one foot slightly in front of the other, knees slightly bent, and weight on the balls of your feet.
3 - Drive explosively off your rear foot, leaning slightly forward from the ankles (not the waist) to initiate forward momentum.
4 - Pump your arms vigorously in opposition to your legs — elbows bent at approximately 90 degrees, driving back and forward with power, keeping hands relaxed.
5 - Drive your knees high with each stride, landing on the balls of your feet beneath your hips to maximize propulsion and minimize braking force.
6 - Gradually reach full speed within the first 20–30 meters, maintaining an upright, powerful posture with a slight forward lean throughout the sprint.
7 - Decelerate gradually at the end of your sprint distance by reducing stride power and frequency to come to a controlled stop.
