Fly-Hit-In Runs from flying start
• Emphasize "Scissor" action of thighs
60 • 30b+10f+10h+10f
70 • 30b+15f+15h+10f
75 • 30b+15f+15h+15f
70 • 30b+15f+10h+15f
85 • 30b+20f+15h+20f
120 • 30b+30f+30h+30f
Note Build stands for your acceleration phase. This acceleration can be done out of blocks or whatever your athletes are comfortable doing.
Float according to Gary Winckler uses this cue to describe the Bud Winters relaxation runs. Run as fast as you can while being as relaxed as you can. The point is to maintain your speed with less effort. The athlete should feel as if they are floating OVER the track.
Hit is basically opposite of floating. Hitting is a concentrated period of aggressive/intense efforts. I like to see a piston-like action of the legs. Vince Anderson used to talk about how old coaches evaluated fast sprinters by saying "he/she can really pick em up and put em back down." That description is what we want to see here with an aggressive piston-like action into the track. Lots of force into the track and force return from the track.