After a long warm up of drills and progressively faster build up runs, run near flat out for 10 to 15 seconds, then walk until you are fully recovered and repeat a handful of times. The rest is the point: this is repeated quality, not sustained suffering.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 to 6 efforts of 10 to 15 seconds at about 90 per cent, walking 2 to 3 minutes between; hold that back for a month or more before flirting with full speed.
Hamstrings tear at top speed, and the classic patient is an adult who sprinted straight off the couch at a family sports day. Injury rates climb after 40 and re-injury is common, so add speed over weeks, never within a session, and stop at the first hint of hamstring tightness.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.