[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-flying-sprints":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":21,"facts":197,"blocks":359,"related":374},"running-flying-sprints","running","sprint","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Sprints lancés course à pied : 6 × 6 s à fond","Sprints lancés en course à pied : 6 sprints de 6 s après une accélération progressive, 4 min de marche entre chaque. Pour ta vitesse de pointe.",[15,16],"gps_watch","track",[18],{"citation":19,"url":20},"Haugen T., Seiler S., Sandbakk Ø., Tønnessen E., Sports Med Open 2019;5:44",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":144,"evidence":188},"Sprints lancés en course à pied (6 × 6 s)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Les sprints lancés en course à pied : 6 sprints d'environ 6 secondes, après une accélération progressive, avec 4 minutes de marche entre chaque. 46 minutes de séance. Pour développer ta vitesse maximale et ta foulée à haute vitesse, sans accumuler de fatigue.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Le sprint lancé travaille ta vitesse maximale : la plus haute vitesse que tes jambes savent produire, et la qualité de ta foulée quand tu y es. Tu ne pars pas arrêté : tu accélères progressivement sur une vingtaine de mètres, puis tu tiens ta vitesse de pointe sur une dizaine de mètres.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"Le but n'est pas de te fatiguer. Chaque sprint doit être aussi rapide que le premier, d'où les 4 minutes de marche. Une revue qui croise la recherche et la pratique des entraîneurs de sprint recommande exactement ça : des sprints courts, lancés, avec une récup presque complète.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les coureurs en bonne santé, avec une base de footing, de niveau intermédiaire à avancé, y compris les coureurs de demi-fond qui manquent de vitesse. Si tu n'as jamais couru vite, commence par des ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fendurance\u002Frunning-easy-run-strides",[59],{"type":32,"value":60},"lignes droites en fin de footing",{"type":32,"value":62},". Une VMA récente sert à caler l'échauffement.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68],{"type":32,"value":69},"Une séance de vitesse par semaine est un repère courant. Fais-la sur des jambes fraîches : après un jour facile ou de repos, jamais au lendemain d'une séance intense ni la veille d'une course. Commence par 4 sprints, puis passe à 6.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Prévois plus long que d'habitude : ajoute des gammes, montées de genoux et talons-fesses, et trois ou quatre lignes droites de plus en plus rapides.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"Six sprints lancés d'environ 6 secondes. Accélère progressivement sur une vingtaine de mètres, tiens ta vitesse maximale sur une dizaine de mètres, puis relâche sans à-coup. Sur les 6 secondes, tu couvres 35 à 45 mètres à VMA 16 km\u002Fh : la plage de 130–170 % de ta VMA est indicative, ne la plafonne pas. Entre les sprints, 4 minutes de marche : reviens à pied au départ et attends d'être frais.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si tes derniers sprints étaient nettement moins rapides ou moins fluides, arrête-toi plus tôt la prochaine fois : un sprint dégradé n'apporte rien.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Rapide, mais très peu de fatigue. Tu sens une vivacité dans les jambes, une foulée qui s'allonge et se pose vite. Entre chaque sprint, les jambes se reposent complètement. Repère : 8 sur 10 en vitesse, presque rien en essoufflement.",[100,109,118,127],{"title":101,"body":102},"Partir arrêté",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"Le sprint lancé commence par une accélération progressive. Partir comme sur des starting-blocks charge brutalement les ischios et travaille autre chose : le démarrage, pas la vitesse maximale.",{"title":110,"body":111},"Écourter la marche",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"Quatre minutes pour six secondes de sprint, ça paraît long. Mais un sprint couru fatigué est plus lent, et ta vitesse maximale ne progresse que si tu l'atteins vraiment. Si tu te sens encore lourd, attends une minute de plus.",{"title":119,"body":120},"Freiner brutalement",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"La décélération compte autant que l'accélération pour tes ischios. Relâche progressivement sur une vingtaine de mètres après la zone de vitesse maximale, au lieu de piler.",{"title":128,"body":129},"Continuer malgré une gêne",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"À la moindre tension à l'arrière de la cuisse, arrête la séance. Les ischios sont les muscles les plus exposés en sprint, et une petite gêne ignorée devient vite une vraie blessure.",{"prerequisites":137,"avoid_if":140},[138,139],"Une base de footing régulier.","Quelques lignes droites déjà courues en fin de footing.",[141,142,143],"Tu as une gêne ou une blessure récente aux ischios ou aux mollets.","Tu es fatigué, ou une séance intense a eu lieu la veille.","Une course est prévue le lendemain.",[145,154,170,179],{"question":146,"answer":147},"À quelle vitesse courir un sprint lancé ?",{"type":24,"children":148},[149],{"type":27,"tag":28,"props":150,"children":151},{},[152],{"type":32,"value":153},"À ta vitesse maximale, sans plafond. Repère indicatif sur les 6 secondes : 130 à 170 % de ta VMA, soit 30 à 40 mètres à VMA 14 km\u002Fh, 35 à 45 mètres à VMA 16, 39 à 51 mètres à VMA 18. Ta vitesse de pointe dépend beaucoup de ton profil : un coureur de fond sera souvent dans le bas de la plage.",{"question":155,"answer":156},"Sprint lancé ou ligne droite ?",{"type":24,"children":157},[158],{"type":27,"tag":28,"props":159,"children":160},{},[161,163,168],{"type":32,"value":162},"La ",{"type":27,"tag":55,"props":164,"children":165},{"href":57},[166],{"type":32,"value":167},"ligne droite",{"type":32,"value":169}," est une accélération rapide mais relâchée, souvent en fin de footing, sans aller jusqu'à ta vitesse maximale. Le sprint lancé va jusqu'au bout : quelques mètres à fond, avec une récup complète. La ligne droite prépare, le sprint lancé entraîne la vitesse maximale.",{"question":171,"answer":172},"Un coureur de fond a-t-il besoin de vitesse maximale ?",{"type":24,"children":173},[174],{"type":27,"tag":28,"props":175,"children":176},{},[177],{"type":32,"value":178},"Un peu. Ta vitesse maximale fixe un plafond : plus il est haut, plus ton allure de course paraît facile en comparaison, et plus ta foulée reste efficace quand tu accélères. Une séance par semaine, courte et peu fatigante, suffit à l'entretenir.",{"question":180,"answer":181},"Pourquoi programmer en secondes et pas en mètres ?",{"type":24,"children":182},[183],{"type":27,"tag":28,"props":184,"children":185},{},[186],{"type":32,"value":187},"Parce que la montre suit mieux un temps qu'une distance sur un effort de quelques secondes. Les exemples d'entraîneurs sont donnés en mètres : 20 mètres de lancement, puis 10 mètres lancés pour un athlète peu entraîné. Sur piste, des plots à ces distances restent le plus précis.",{"level":189,"text":190},"limited",{"type":24,"children":191},[192],{"type":27,"tag":28,"props":193,"children":194},{},[195],{"type":32,"value":196},"Haugen, Seiler, Sandbakk et Tønnessen (Sports Med Open 2019;5:44), une revue qui croise littérature scientifique et pratique de haut niveau, recommandent les sprints lancés pour développer la vitesse maximale, avec une récup presque complète. Leurs exemples vont de 20 mètres de lancement et 10 mètres lancés pour un athlète jeune et peu entraîné, avec environ 4 minutes de récup, à 40 mètres de lancement et 30 mètres lancés pour un sprinteur d'élite. La conversion en temps, environ 6 secondes pour ces 30 mètres, la plage de 130–170 % VMA, le nombre de sprints, l'échauffement et le retour au calme sont des choix Wattson. Bilan : revue de synthèse et pratique de haut niveau, peu d'essais 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