Flying 10s: Understanding, Benefits, Performance, and Training Integration

What are flying 10's?

Flying 10s are a specific sprint training drill designed to develop and enhance an athlete's maximum velocity (top-end speed) by focusing on maintaining peak speed over a short, measured distance after a controlled acceleration phase.

Understanding the Concept

Flying 10s, often referred to as "fly 10s" or "flying sprints," are a fundamental component of speed development in athletics. The term "flying" refers to the phase where the athlete is already moving at or near their maximum velocity, rather than accelerating from a standstill. The "10" denotes the measured distance, typically 10 meters, over which this maximum velocity is sustained and timed. This drill isolates the top-speed phase of a sprint, allowing athletes to concentrate on maintaining optimal mechanics and high force production at their fastest speeds.

The Purpose: Why Incorporate Flying 10s?

The strategic inclusion of flying 10s in a training regimen yields several critical physiological and mechanical benefits for speed development:

• Improving Maximum Velocity: Unlike acceleration drills that focus on starting power, flying 10s specifically target the ability to reach and sustain an athlete's absolute fastest speed. This trains the neuromuscular system to fire rapidly and efficiently at high velocities.
• Enhanced Sprint Mechanics: Performing flying 10s encourages athletes to maintain proper sprint form—upright posture, powerful arm drive, efficient leg cycling, and ground contact—when under the high demands of maximal speed. It helps refine technique by removing the initial acceleration phase, allowing focus purely on top-end mechanics.
• Neuromuscular Coordination: This drill improves the intricate coordination between the brain and muscles, enhancing the rate of force development and the efficiency of motor unit recruitment at high speeds. This leads to quicker reaction times and more powerful contractions.
• Specificity of Training: For sports requiring bursts of high-speed running (e.g., track and field, soccer, rugby, basketball), flying 10s provide a highly specific training stimulus that directly translates to improved on-field or on-track performance.

How to Perform Flying 10s: A Step-by-Step Guide

Executing flying 10s correctly is crucial for maximizing their benefits and minimizing injury risk.

1. Setup:

   • Mark a 10-meter "fly zone" using cones or lines.
   • Establish an "approach run" distance, typically 20-40 meters, leading into the fly zone. This distance allows the athlete to gradually build up to maximum speed.
   • Ensure a sufficient "deceleration zone" (20-30 meters) after the fly zone to safely slow down.

2. The Approach Run:

   • Start from a standing or rolling start at the beginning of the approach run.
   • Gradually accelerate through the approach run, aiming to reach near-maximal velocity by the time you enter the 10-meter fly zone. This acceleration should be controlled and progressive, not an all-out burst from the start.

3. The "Fly" Zone:

   • As you enter the 10-meter fly zone, you should be at or very close to your top speed.
   • Focus on maintaining optimal sprint mechanics:
     • Upright Posture: Tall, slightly forward lean from the ankles.
     • Powerful Arm Drive: Arms pumping vigorously from shoulder to hip, elbows bent at approximately 90 degrees.
     • High Knee Lift: Knees driving forward and up.
     • "Paw Back" Action: Feet landing under the center of mass with a powerful, active "pawing back" motion, not reaching out in front.
     • Relaxed Face and Shoulders: Avoid unnecessary tension.
   • Maintain this maximal effort and technique throughout the 10-meter segment.

4. Deceleration:

   • After exiting the fly zone, gradually decelerate over the designated deceleration zone. Do not stop abruptly, as this can increase injury risk.

5. Key Cues for Optimal Performance:

   • "Run tall."
   • "Punch the ground."
   • "Elbows back."
   • "Stay relaxed."
   • "Maintain speed through the zone."

Programming Flying 10s into Your Training

Effective integration of flying 10s requires careful consideration of frequency, volume, and recovery.

• Frequency: Typically performed 1-2 times per week, especially during speed development phases. Avoid consecutive days due to the high neural demand.
• Volume: Start with 3-5 repetitions per session and gradually increase to 6-8. Quality over quantity is paramount; each rep should be maximal effort.
• Recovery: Crucial for allowing the nervous system to recover and ensure maximal effort on subsequent reps. Allow 3-5 minutes of full recovery (walking back, light stretching) between each flying 10 rep.
• Progression: Over time, you might increase the approach run distance, the fly zone distance (e.g., flying 20s), or decrease recovery slightly if fitness allows, but always prioritize quality.
• Integration with Other Training: Perform flying 10s early in a training session after a thorough warm-up, when the athlete is fresh and able to produce maximal effort. Avoid doing them after fatiguing strength or endurance work.

Who Can Benefit from Flying 10s?

While synonymous with track and field, flying 10s offer widespread benefits:

• Sprinters: Essential for developing and refining top-end speed, which is critical for 100m, 200m, and 400m events.
• Team Sport Athletes: Athletes in sports like soccer, football, rugby, and basketball, where short bursts of maximal speed are common, can significantly improve their game-day performance.
• Fitness Enthusiasts: Those looking to improve general athleticism, power, and speed for recreational sports or simply to challenge their body in new ways.

Safety Considerations and Common Mistakes

High-intensity drills like flying 10s demand respect to prevent injury and ensure effectiveness.

• Proper Warm-up: An extensive warm-up is non-negotiable. This should include general cardio, dynamic stretches, and progressive sprint drills (e.g., striders, build-ups) before attempting maximal velocity.
• Gradual Progression: Do not jump straight into maximal efforts. Start with sub-maximal efforts and gradually increase intensity over several sessions.
• Listening to Your Body: Any sharp pain, especially in the hamstrings, glutes, or groin, should be a signal to stop immediately.
• Common Mistakes:
  • Insufficient Warm-up: The leading cause of hamstring strains.
  • Overstriding: Reaching too far forward with the foot, causing a braking action. Focus on landing under the hips with a powerful "paw back."
  • Lack of Recovery: Rushing reps leads to diminished quality and increased injury risk.
  • Poor Posture: Rounding the back or excessive forward lean compromises efficiency and power.

Conclusion

Flying 10s are a highly effective and scientifically supported drill for developing maximum velocity and refining sprint mechanics. By isolating the top-speed phase of a sprint, athletes can systematically improve their ability to run faster and more efficiently. When incorporated thoughtfully into a well-structured training program, with strict adherence to proper technique, adequate warm-up, and sufficient recovery, flying 10s can be a transformative tool for athletes seeking to unlock their full speed potential.