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Infographic titled “Stiffness” about elastic energy and shorter ground contact times, with sections: Definition (spring icon and bullets describing muscles/tendons resisting deformation, efficient force transmission/minimal energy loss, and shorter ground contact times); Train (runner and step icons with bullets listing plyometrics like pogo, depth and hurdle jumps, short accelerations 10–30 m, wicket drills for rhythm, isometrics for foot and ankle, stiffness‑specific single‑leg hops, drop jumps with minimal knee bend, sprint‑bounding, and quality > quantity with 2–3 minute rests 2–3× per week); Mechanism (foot diagram showing the stretch‑shortening cycle = elastic storage + release with contact time ranges 0.12–0.14 s and 0.07–0.10 s); and Programming & Application (progressive overload via height, speed and complexity and emphasis on quality over volume).

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