Sprinting: The Paradox
It sounds contradictory: the very act of sprinting that can cause hamstring injuries is also the thing that prevents them. The crazy part is that you have to sprint to build the resilience that keeps you safe when you’re moving at top speed.
Sprinting is both the disease and the cure. Performed at the right dosages, it doesn’t just make you faster and stronger — it makes you more robust. It builds the tissue capacity you need so you don’t get hurt from sprinting in the first place.
Why Sprinting Builds Resilience
When integrated thoughtfully into your training, sprinting challenges your nervous system, musculature and connective tissue in a way that no other modality does. The result? A body that can handle high‑velocity efforts without breaking down.
- Increases maximal speed and explosive power.
- Strengthens hamstrings and glutes through full range of motion.
- Improves tissue capacity, reducing the risk of strain.
The Avoidable Injury Scenario
Picture this: you’ve been training for two weeks, playing small‑ sided games but no full matches. There’s a weekend off. Then suddenly, you’re in a game, you make a line break, you hit top speed... and bang — the sniper gets your biceps femoris long head. You’re out for six weeks.
This scenario is easily avoidable. The answer isn’t to avoid sprinting; it’s to embrace it with a plan.
Plan Your Sprints
To harness the benefits of sprinting without the drawbacks, you need structure. For field sport athletes, the general recommendations are:
- 5–15 max‑velocity sprints per week.
- 150–350 metres total volume, spread across the week (including the game).
- Every effort must be full intensity — race the clock or your fastest teammate.
- Keep rest periods long enough to maintain quality in each sprint.
With the right dosage and rest, your likelihood of injury drops dramatically. Now you’re stronger, fitter, faster and more robust — all from doing the very thing most people are afraid to do: sprint.