Monday – Mechanics

A)   Wall Drills – 2 sets x 3 reps each leg

B)   Seated Arm Swings – 2 sets x 10s

C)   Mechanic Drills

a.    A Skip March x 10 yards

b.    High Knees for x 10 yards

              i.    3-4 sets

D)   Pop up sprints (layers)

a.    2 sets x 5 yards (each side)

b. 2 sets x 10 yards (each side)

              i.    Emphasis on knee drive and not necessarily speed

              ii.    Switch between left and right leg coming off on the “drive”

E)   “Steal Sprints”

a.    Getting in the base stealing position

b.    2 sets of 10-yard sprints

c. 2 sets of 15 yard sprints

d. 1 set of 20 yard sprints

Wednesday – Acceleration

A)   Sprint Mechanic Warm up

a.    Wall Drills x 1 set x 3 reps each leg

b.    Seated Arm Swings x 1 set x 10s

c.    A Skip March x 10 yards

d.    High Knees x 10 yards

B)   Band Resisted Sprints

a.    2 sets x 50% resistance x 5 yards

b. 2 sets x 75% resistance x 10 yards

c. 1 set x 90% x 5 yards

d. 1 set x 90% x 10 yards

C)   “Racing Sprints”

a.    3 sets x 5 yards

                 i.    2 sets normal

                 ii.    3rd set athletes must turn around and not face the line to start (standing)

b.    4 sets x 10 yards

                 i.    3 sets normal

                  ii.    3rd and 4th set athletes must turn around and not face the line to start (standing)

c.    2 sets x 15 yards

               i.    Both sets normal

d.    2 x 20 yards

                i.    Set the groups up into competitive racing groups.

                ii.    If you have multiple groups, it will allow for full rest

Friday – Top end Speed

Warm up:

10 Yard Hamstring Scoops + 10 yard jog

10 Yard Walking Knee Hugs + 10 yard jog

10 Yard A Skip March + 10 Yard A Skips

20 Yard Run @80%

20 Yard Run @100%

A)   Skips (2-3 sets)

a.    Skips for height x 20 yards

              i.    Jog back 20 yards

b.    Skips for height x 20 yards

              i.    Jog back 20 yards

B)   Fly Float Fly (3-4 sets)

a.    Sprint 15 / jog 10 / Sprint 15

C)   Conditioning

a.    Tempo Runs

b.    Run 100m / walk 100m / Run 100m / walk 100m

            i.    Repeat x 3 rounds

(the run is a full on sprint on the straightaway on the track. The 100m walk is the curve)