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This fly-in, fly-out sprint drill is a great drill to develop top speed. Here’s how you do it - The athlete starts with a 20-metre cruise at around 60–70% effort. Once you hit that 20-metre mark, hit the gas and punch 30 metres at 100% effort. Really get after it here. Then float back to 60–70% effort for another 20 meters ,and then explode again for another 30-metre max sprint. Rest 3–5 minutes rest for full recovery between sets. The full recovery allows for higher max velocity, clean mechanic
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