When it comes to sprinting, John Smith of HSI needs no introduction. I’ve covered some of his philosophies and concepts plenty of times in the past 9 years

e all know of John Smith 7 phases to a 100m race:

1. Reaction Time
2. Block Clearance
3. Drive Phase
4. Transition
5. Maximum Velocity
6. Maintenance
7. Negative Acceleration

Tom Tellez broke down what he thought were the 5 phases of a 100 meter sprint:

1. Reaction Time
2. Block Clearance
3. Speed of Efficient Acceleration
4. Maintenance of Maximum Velocity
5. Lessened Degree of Deceleration

But one of the most important concepts is Rhythm… it’s often ignored or forgotten!

In this video, fast forward to 2:20, and hear what Smith has to say about rhythm in training Tyson Gay:

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