Why group sessions just work.
When athletes come together for group sprint sessions, something powerful happens: energy rises, intent sharpens, and competition naturally kicks in. But let’s be real — not every training day starts that way. Some athletes show up tired from a late night out, stressed from a rough week, or simply not feeling their best. That’s where competitive sprint drills and games make all the difference.
Turning a Flat Session Into a Competitive Environment
Using drills that bring out competitiveness and get athletes moving with real intent and purpose. Instead of just going through the motions, these drills create an environment where effort comes naturally.
When athletes are competing — even in small-sided sprint challenges — their mindset shifts. They focus less on fatigue and more on winning the rep. Without even realising it, they’re training harder, running with better mechanics, and engaging more fully in the session.
The Science Behind Competition in Training
From a physiological perspective, competition taps into more than just motivation. Research shows that:
Neuromuscular recruitment increases under competitive stress, meaning athletes produce greater force and speed.
Hormonal responses like adrenaline and dopamine rise, sharpening focus and intensity.
Motor learning improves, as athletes refine their sprint mechanics in a high-effort environment.
In simple terms: competition drives intent, and intent drives performance.
Examples of Competitive Sprint Drills
Here are a few ways I structure competition into group sprint sessions:
Chase Sprints: One athlete leads, another chases — the goal is to close the gap.
Relay Races: Small teams compete to finish a series of short sprints.
Reaction Games: Athletes respond to a random cue (whistle, clap, visual signal) to sprint.
Time Trials: Athletes race against their own previous times or against each other.
These drills turn what could be a “flat” session into one full of energy, intensity, and fun.
Why Athletes Love It
Competitive sprint games don’t just make athletes faster — they make training more enjoyable. When athletes leave a session feeling like they had fun and worked hard, consistency improves. And consistency is what really drives long-term performance gains.
Final Thoughts
Not every training session needs to feel like a grind. By weaving competitive sprint drills into group sessions, athletes naturally bring more intent, more energy, and more enjoyment to their training. The result? Faster athletes, sharper skills, and stronger team culture.
Want to experience the difference? Join one of our group sprint training sessions and see how competition can transform the way you train.
