Why Buddy Franklin Left Cale Hooker Behind: The Sprint Technique That Made It Happen

It’s one of the most replayed goals in AFL history.

Lance “Buddy” Franklin picks up the ball near the boundary, launches into space, and tears away from Cale Hooker like a racehorse leaving the gate. A few powerful strides later, he splits the goals on the run, barely touched—and the crowd erupts.

But it wasn’t just speed that made that moment possible. It was technique.

Two Athletes. Two Running Styles. One Clear Advantage.

Let’s break it down.

Both Buddy Franklin and Cale Hooker are elite athletes. But when it came to that sprint, how they ran made all the difference.

🔹 Buddy’s Running Mechanics:

• Landed on the ball of his foot
• Foot strike directly under his hips
• Tall posture and forward lean
• Relaxed but powerful arm drive

This allowed Buddy to stay light, fast, and explosive with each stride. Landing under the hips means your body is in position to generate maximum forward force. Striking with the ball of the foot reduces ground contact time—meaning he was off the ground and into his next step faster.

🔸 Cale’s Running Mechanics:

• Heel striking with each stride
• Foot landing slightly in front of his hips
• Less vertical force, more braking
• Heavier ground contact, slower turnover

Heel striking puts the brakes on every step. It increases ground contact time and absorbs more energy instead of creating it. When your foot lands out in front, it acts as a mini roadblock—slowing you down with every step, especially in a chase scenario.

Technique Beats Effort

What we saw in that moment wasn’t just a fitness gap or natural talent—it was a masterclass in sprint efficiency.

Buddy didn’t panic. He trusted his stride. He kept his form. And the result? He accelerated away effortlessly, while Hooker was fighting against his own mechanics.

In AFL, where moments are measured in milliseconds, efficient movement makes the difference between a chase-down and a highlight reel.

What Can Young Athletes Learn From This?

At Proficio, we coach this exact principle. You don’t have to be the biggest or the strongest—but if your sprinting technique is clean, you can create separation, outrun opponents, and control moments just like Buddy did.

Here’s what you should focus on:

• Ball-of-foot striking for speed and efficiency
• Landing under the hips to drive force forward
• Proper posture to maintain balance and flow
• Arm drive that syncs with your stride to add momentum

Speed Is a Skill—And It’s Coachable



Buddy Franklin’s goal wasn’t just brilliance—it was biomechanics.

If you want to improve your on-field speed, it starts with how you run. We train athletes to build that explosive, efficient stride that turns a contest into a sprint—and a sprint into a moment you’ll never forget.

Want to run like Buddy, not chase like Hooker?
Train smart. Sprint better. Create your moment.