Sprint coaching and track speed training with RYFT Athletics in Englewood Colorado
Sprint Coaching Denver

Run faster by
solving the right sprint problem.

RYFT coaches 60m, 100m, 200m, 400m, relay, and general sprint development through better starts, acceleration, max velocity mechanics, speed endurance, and race execution.

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60m · 100m200m · 400mStarts · Max VelocityEnglewood · Denver Metro
Events60–400mPlus relays + general speed development
Main PrioritiesSpeedStarts · acceleration · max velocity · endurance
Training PathsClub + PrivateOr a hybrid path when appropriate
AthletesYouth–AdultIncluding masters + adaptive sprinters
Why Sprint Training Is Different

Sprint speed is not
just “run harder.”

A faster race can be limited by very different things. RYFT looks for the sprint problem that matters most before deciding what the athlete needs more of.

01

Starts + First Steps

Block setup, projection, first-step direction, early acceleration, shin angles, and drive-phase rhythm.

02

Acceleration

Building speed efficiently through posture, force direction, rhythm, transition, and progressive upright mechanics.

03

Max Velocity

Posture, front-side mechanics, stiffness, ground contact, relaxation, rhythm, and the ability to hold quality speed.

04

Speed Endurance + Race

Maintaining mechanics under fatigue, curve running, race distribution, relay execution, and meet-day decision making.

Sprint Event Coaching

The event changes
the performance problem.

A 60m athlete, 100m sprinter, 200m runner, and 400m athlete should not all receive the same sprint solution.

RYFT can also support relay athletes and multi-sport athletes who need better sprint mechanics or acceleration.

60

60m

Start efficiency, acceleration mechanics, explosive power, drive-phase rhythm, and indoor race execution.

100

100m

Acceleration, transition, max velocity, posture, relaxation, and complete race execution.

200

200m

Curve rhythm, transition off the bend, speed maintenance, finishing mechanics, and event-specific endurance.

400

400m

Race distribution, patience, rhythm, long-sprint strength, speed endurance, and mechanics under fatigue.

RYFT Sprint Method

Identify the limiter.
Then train it.

Sprint training should connect the athlete’s event, mechanics, speed qualities, strength, race demands, current season, and existing training—not guess at a workout from one bad rep.

Sprint Coaching Process
01
EvaluateEvent, goals, training history, mechanics, season, schedule, and current constraints.
02
DiagnoseStarts, acceleration, posture, max velocity, curve running, endurance, or race execution.
03
PrioritizeChoose the problem most likely to move performance instead of trying to fix everything at once.
04
Coach + ConnectUse sprint exposures, cues, drills, video when useful, strength support, and competition context.
Sprint Training Options

Choose the environment
that matches the need.

Some sprinters need one-on-one technical attention. Others need a consistent team structure. Some need both at different points of the year.

1-on-1

Private Sprint Coaching

Best when starts, acceleration, mechanics, curve running, or race execution needs focused correction and direct feedback.

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Team Training

Track Club Sprints

Best when the athlete needs consistent weekly sprint work, training partners, season structure, and broader athlete development.

Explore Track Club →
Not Sure?

Start With Evaluation

Use the athlete evaluation when the event, biggest limiter, or best training environment is not obvious yet.

Start Evaluation →
Sprint Coaching Staff

Sprint athletes deserve
sprint-specific eyes.

RYFT’s sprint program is led by Head Sprints Coach Donald Duvall Jr., with sprint mechanics, habits, and event support from 60m through 400m.

Meet The Coaching Staff →
Head Sprints Coach

Donald Duvall Jr.

Donald brings true sprint pedigree and a sprint-specific coaching lens to RYFT athletes.

  • US National Champion
  • Sprint mechanics + sprint habits
  • 60m through 400m support
  • Useful fit for athletes needing sprint-specific coaching
-11 SEC 400m Improvement
in 5 Months
#1 Colorado Boys
100m Ranking
Sprint Results

Eleven seconds faster.
In five months.

One RYFT 8th-grade sprinter dropped her 400m from 1:13 to 1:02 in five months and became the fastest 8th-grade girl in Colorado. We’ve also coached multiple boys sprinters who reached the #1 ranking in Colorado in the 100m, 200m, and 400m.

Explore Results + Records →
RYFT Athletics indoor training facility in Englewood Colorado
RYFT Training Base · Englewood
Denver Metro

Sprint coaching based
in Englewood.

RYFT is based near the Denver Tech Center and serves sprinters from Englewood, Denver, Aurora, Centennial, Greenwood Village, Highlands Ranch, Littleton, Parker, and surrounding communities.

Indoor BaseUseful for technical work and year-round development.
Track AccessExact sprint locations can vary by season, session, and facility access.
Strength SupportWeight-room work can connect to the sprint plan when appropriate.
Club + PrivateMultiple paths depending on the athlete’s biggest need.
Where We Train →View Schedule
Sprint Coaching FAQ

What sprinters and families usually ask first.

The important decisions without turning the page into a sprint textbook.

What sprint events does RYFT coach?
RYFT supports 60m, 100m, 200m, 400m, relays, and general speed development for track and field athletes.
What makes sprint coaching different from generic speed training?
Sprint coaching is event-specific. It connects acceleration, max velocity, posture, mechanics, rhythm, speed endurance, starts, relay execution, and race modeling to the athlete’s actual event.
Can beginners train with RYFT?
Yes. RYFT can support beginners, youth athletes, middle school and high school sprinters, college athletes, masters athletes, adaptive athletes, and advanced competitors depending on fit and goals.
Can 400m athletes train with RYFT?
Yes. 400m support can include sprint mechanics, rhythm, speed endurance, race distribution, long-sprint strength, and technical durability under fatigue.
Can sprint coaching be private or club-based?
Yes. Private coaching is useful for focused technical work. Track Club is better for a consistent weekly training structure. Some athletes use both.
Where does sprint training take place?
RYFT is based in Englewood near the Denver Tech Center. Exact sprint locations may vary by season, weather, facility access, training type, and athlete needs.
Sprint With RYFT

Ready to solve the
right sprint problem?

Tell us the athlete’s event, experience, current training, goals, and biggest issue. RYFT can help determine whether private sprint coaching, Track Club, or another path makes the most sense.

Start Athlete Evaluation →Private CoachingTrack Club