Curated Action

10 Yard Fly

Track & Field / Sprinting

10 Yard Fly is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration7 sec

Training Details

0:00 / 0:07
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Original video

10 Yard Fly

First timed maximal sprint rep through a 10-yard fly trap (timed at 0.90s / 22.7 mph). Followed by an explicitly prescribed 5-minute recovery before the second fly.

Key points

  • Build to maximum velocity before entering the 10-yard fly zone
  • Maintain upright max-velocity sprinting mechanics through the cones
  • Sprint completely through the timing gates at full speed
Sets: 1Rest: 5 minEst. duration: 7 sec
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