If you want to run faster this is a fantastic drill to add to your training. Ins and outs (aka fly float fly) is a fantastic way to improve your top speed. This drill involves running at a high intensity (fly), followed by a period where the athlete "floats" and then finishes with an all out sprint (fly). This method allows for a higher top speed, better coordination between the flexors and extensors, and the development of relaxed sprinting.
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