Flying 10s are the primary tool for developing and measuring top-speed velocity in the Force Window. Unlike the 40-yard dash or the resisted sprint, the Flying 10 measures a 10-yard window at or near maximum sprint veloc...
Purpose
Flying 10s are the primary tool for developing and measuring top-speed velocity in the Force Window. Unlike the 40-yard dash or the resisted sprint, the Flying 10 measures a 10-yard window at or near maximum sprint velocity — isolating the top-speed phase of a sprint from the acceleration phase that precedes it.
Top-speed mechanics are fundamentally different from acceleration mechanics. Acceleration requires forward lean, short ground contacts, and high force application. Maximum velocity requires an upright posture, longer flight times, and the ability to apply force in a very brief ground contact window. These two patterns must be trained separately. The Flying 10 is the dedicated top-speed training tool.
In the Force Window, athletes have the physical maturity to approach their actual top-speed potential for the first time. Flying 10s harness this by allowing the athlete to arrive at the timed window already at or near maximum velocity — removing the energy cost of acceleration from the equation and training the nervous system to sustain top speed rather than just achieve it.
Setup
The start cone is at 0. The second cone at 20 yards marks the entry to the timed window. The third cone at 30 yards marks the exit. The athlete accelerates through 20 yards before the timed 10-yard section begins.
Flying 10s are maximum-intensity sprints. The athlete should complete the full warm-up sequence — joint circles, dynamic movement, skips, and at least 3 sub-maximal sprint build-ups — before any timed rep.
Timing gates at 20 and 30 yards give the most accurate data. Manual timing with a stopwatch at the second cone is a reliable alternative. The coach should be positioned at the 20-yard cone to cue and time simultaneously.
Execution
The buildup is deliberate. The athlete accelerates to approximately 90 to 95% of maximum speed by the 20-yard mark. Maximum effort at the start leads to over-striding and a slower split through the timed window.
The athlete should be at or near maximum velocity as the feet cross the 20-yard cone. The transition from buildup to timed sprint should be seamless — no gear-change visible to the observer.
Top-speed mechanics: upright posture, long stride length, quick ground contacts on the ball of the foot directly under the hip. Arms driving at full cheek-to-cheek range. No deceleration until past the 30-yard cone.
Do not decelerate abruptly at the cone. Gradual deceleration over 10 to 15 yards protects the hamstrings from the eccentric load spike that causes strain injuries.
Common Errors
The athlete reaches the foot too far in front of the body at maximum velocity, creating a braking force on every stride. This is the single most common limiting factor in top-speed performance. Cue: 'foot contacts under the hip, not in front of it.' The A-Skip and B-Skip patterns from earlier windows are the direct preparation for this mechanic.
The athlete sprints the first 20 yards at maximum effort, arrives at the timed window with accumulated lactic acid, and slows through the split. Cue: 'build, don't blast.' The first 20 yards is preparation, not performance.
The athlete begins to slow as they approach the end cone rather than running through it. This is usually fear-based (nowhere to go) or poor running habits. Cue: 'run through the cone — don't stop at it.'
The arm mechanics collapse under the velocity demand — elbows flaring, arms crossing, range shortening. Review Arm Swing Drill before Flying 10 sessions if arm mechanics are identified as a limiter.
Coaching Cue
"Build to the line, then run through it."
'Build to the line' addresses the common over-sprint of the buildup phase. 'Then run through it' prevents the braking error at the 30-yard cone. Together they describe the correct rep in four words. Use it as a pre-rep standard before every set.Progressions & Regressions
Regress to — if the athlete is struggling
Progress to — once the pattern is clean
Programming Notes
Program Flying 10s on the highest-quality day of the training week — when the athlete is fully rested. Maximum-velocity work requires a fully recovered nervous system. Fatigue destroys top-speed output.
4 to 6 reps with 4 to 5 minutes of full rest between each rep is the standard prescription. This is not a conditioning drill. Full rest is non-negotiable. Reps taken without full recovery are not top-speed reps.
Track the split time across the block. Improvement in Flying 10 times is one of the clearest indicators that the overall training program is developing the right qualities in the right sequence.