Jonas Dodoo is recognized as one of the world’s leading sprint coaches, having trained men under 10 seconds and women close to 11 seconds in the 100m. In this interview, he shares his approach to speed training, focusing on keeping things simple and effective.
Philosophy & Technique
Coach Dodoo emphasizes the importance of having a clear, simple training philosophy. He distinguishes between the technique of sprinting—how each step is executed—and the tactics, which involve applying those techniques throughout a sprint. For Dodoo, the keys to great sprinting are:
- Projection: Controlling the torso to direct movement.
- Reactivity: Creating stiffness and quick, powerful ground contact.
- Switching: Efficiently exchanging limbs for continuous motion.
Sprint Tactics & Acceleration
He explains that the blend between acceleration and max velocity is critical. Maintaining pressure and building speed gradually throughout the race helps athletes reach and sustain their top speed for longer. Dodoo notes that acceleration doesn’t end when an athlete stands upright—it ends when they stop getting faster. Training should focus on extending acceleration and ensuring smooth transitions to max velocity.
Individualization & Practice
Different athletes have unique force application needs. Dodoo uses tools like acceleration ladders and cones to identify these needs and tailor training. He stresses that understanding upright posture and max velocity positions is vital, and training should gradually extend acceleration as competitions approach.
Resisted Sprinting & Exer-Genie
Dodoo values resisted sprinting for developing peak power and proper technique, especially in the crucial first 4-5 steps, which set the rhythm for the entire run. He highlights the Exer-Genie as a key tool in his program:
- The Exer-Genie’s pulley system provides consistent resistance over a distance, unlike sleds that lose resistance after gaining momentum.
- It’s affordable, effective, and allows repeated, targeted work on acceleration and technical skills.
- Dodoo describes Exer-Genie as “cheap and cheerful—it gets the job done.”
Conclusion
Dodoo’s approach blends simplicity, scientific understanding, and practical tools like Exer-Genie to help athletes maximize their sprinting potential.
Interview by John Sheperd
