When you think of track and field legends, all that comes to mind is Flo-Jo, Shericka Jackson, and Shelly-Ann Fraser-Pryce are definitely at the top of the list. But right now, all eyes are on 38-year-old Fraser-Pryce. You might ask why? Well, she is returning to track again! But this athlete, since starting her track career, has earned three Olympic golds and ten World Championship titles in addition to setting her personal best at 10.60 seconds in the 100m event. If you have always wondered what her secret is, then it’s your lucky day! The legendary Shelly-Ann Fraser-Pryce just dropped advice that just may make you sprint like her. Or not.
On her recent visit to GraceKennedy’s downtown Kingston headquarters, Shelly-Ann Fraser-Pryce brought more than her status as a sprint queen, but as a mentor on a mission. Her visit was part of the GraceKennedy Money Services/Western Union Future Champions outreach, and while the medals she’s racked up over the years speak for themselves, what she delivered on this day went far beyond gold. This was real talk—about grit, power, and what it takes to be great. The moment that caught everyone’s attention? A student asked, “How do you become a better sprinter?” And the answer was pure Shelly.
Owen shared the video on X, giving everyone a glimpse into what felt like a private masterclass. “Honestly, ehhh—I believe I’m a natural sprinter, right?” Shelly-Ann began, flashing that signature smile. “Back in first form, Mr. Clark said, ‘Everybody’s gonna try the first day.’ I wandered over to the high jump, and Coach Mr. Kai looked at me and said, ‘No, you stay right here. You’re a sprinter.” From there, she got into the meat of it.
How do you become a better sprinter?
Shelly-Ann Fraser-Pryce shares her advice
@GraceKennedyGrp pic.twitter.com/g1T7hqjdvI
— Owen (@_OwenM_) April 12, 2025
According to Shelly-Ann Fraser-Pryce, it’s not just about running fast—it’s about building that engine. “You’ve got to do power-building exercises. Plyometric work, jumping off boxes, side jumps—that’s what helps with your explosiveness.” She emphasized that the work behind the scenes—the strength training, the drills, the form correction—sets the foundation. And when it comes to raw speed? Shelly didn’t mince words.
“Nothing helps with speed like speed work.” She broke it down with the distances—60s, 80s, 100s, 120s—and explained how sprinters need to hold their form and power all the way through. “When you get to 80 meters, 90% of the field is slowing down. You’ve got to hold it.” That’s where all that training pays off. Indoor training, strength phases, clean lifts, squats—she listed it all. But the biggest takeaway?
“You can’t be correcting your form when it’s time to run fast. That’s what background season is for—fix it early, so when race day comes, it’s all speed, no hesitation.” And that mindset? She’s clearly still living it. At 38, with Olympic medals already in the bag and nothing left to prove, she’s still lacing up and putting in work. Maybe that’s exactly why she’s back on track again.
Shelly-Ann Fraser-Pryce’s big and last announcement of 2025
Shelly-Ann Fraser-Pryce’s 2024 Paris Olympics journey came to a sudden halt, but it wasn’t the ending anyone expected. After breezing through the 100m heats with a solid 10.92 seconds, the track legend withdrew before the semifinals. Why? A hamstring injury cropped up during her warm-up, just as things seemed to be falling into place. If that wasn’t enough, the warm-up area itself was a bit of a mess, with athletes being rerouted and thrown off their rhythm. In the end, Shelly had to make the tough call to step out. But she’s not done yet, not by a long shot.
In fact, Shelly-Ann recently dropped a bombshell – 2025 will be her final track season. Yep, you heard that right. A career highlight reel shared on Instagram ended with the words “unfinished business,” and let me tell you, those words hit hard. The caption of the reel is the real eyecatcher: “Time will honor your greatness”. Real track fans have missed her sight, but after a long wait, she is back and sure to blow everyone away. With only one year remaining, she plans to deliver a spectacular farewell that will leave no doubt about her ultimate success.
But let’s be real—Shelly-Ann’s legacy is already legendary. Seven combined Olympic and World Championship 100m titles, the most in history, plus a slew of memorable moments from the 2008 Beijing Olympics to her comeback as a mom in 2017. She’s shattered records and proved time and time again that when it comes to the 100m, she owns the track. As Shelly-Ann Fraser-Pryce gears up for that final season, we’re all on the edge of our seats, waiting to see how she’ll close out a career that’s nothing short of iconic.
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