The Most Common Sprinting Mistakes Footballers Make (And How to Fix Them)

Many footballers train hard but unknowingly make sprinting mistakes that slow them down. Here are the top errors I see as a sprint coach and how to fix them.

1. Running Upright Too Soon
Most players try to sprint like they're jogging. Get low, project forward, and stay in a 45° lean for the first few steps. Fix: Wall drills, sled pushes, and banded starts.

2. Overstriding
Long strides may feel fast but often create braking forces. True speed comes from quick, powerful contacts. Fix: Focus on knee lift and foot placement under hips. Use A-march and mini-hurdle runs.

3. Lazy Arm Action
Arms create rhythm and balance. Crossing arms over the body or low swings wastes energy.

Fix: Drive elbows back, hands cheek-to-hip. Use mirror drills to correct form.

4. No Recovery Between Sprints
Sprint training is not conditioning, it’s neural. Without full recovery, you’re just practicing slow sprints. Fix: Rest 2–3 minutes between short distance max-effort reps.

5. Not Filming Yourself
Without feedback, it’s hard to fix technique. Fix: Record sprints from side and front angles. At Edinburgh Sprint Coach, we analyse footage every week.