OverviewOverview General training program
because I combine long and short sprints.
Hard - Easy workouts Speed endurance day
Longer runs of varying distance, rest, drills
Speed day Short runs, good recovery,
emphasis on technique, flexibility and range of motion.
Occasionally tempo endurance day
General training program because I combine long and short sprints.
Hard - Easy workouts Speed endurance day
Longer runs of varying distance, rest, drills
Speed day Short runs, good recovery,
emphasis on technique, flexibility and range of motion.
Occasionally tempo endurance day
Practice begins with a dynamic stretching period.
Then we do our sprint workout.
Next is our event work. After that is an ab circuit We all cool down
together and that is when we static stretch
Practice begins with a dynamic stretching period.
Then we do our sprint workout.
Next is our event work. After that is an ab circuit We all cool down
together and that is when we static stretch
Running SpeedRunning Speed
Ways to improve speed Stride length -
flexibility Stride frequency Acceleration -
explosion Form Speed endurance
Ways to improve speed Stride length -
flexibility Stride frequency Acceleration -
explosion Form Speed endurance
Development training should include Strength Resisted Overspeed/assisted Plyometric exercises Form running Interval training/speed
endurance
Development training should include Strength Resisted Overspeed/assisted Plyometric exercises Form running Interval training/speed
endurance
Assessing speedAssessing speed
120 yard test Record each of the
40 yard segments Compare 1st and
2nd to assess acceleration
Compare 2nd and 3rd to assess speed endurance
.7 second difference needs improvement
120 yard test Record each of the
40 yard segments Compare 1st and
2nd to assess acceleration
Compare 2nd and 3rd to assess speed endurance
.7 second difference needs improvement
Right and Left leg hops. 15 yard flying start, then
a 1 legged hop for 20 yards. Time hop.
Leg hop times 2.5 and under is very
good 2.6-3.0 is good 3.0 and above needs
improvement Plyometrics and Weight
training will improve deficiency's
Right and Left leg hops. 15 yard flying start, then
a 1 legged hop for 20 yards. Time hop.
Leg hop times 2.5 and under is very
good 2.6-3.0 is good 3.0 and above needs
improvement Plyometrics and Weight
training will improve deficiency's
Assessing speedAssessing speed
Quick feet test Use a rope ladder
set at 18 inches. Time for 10 yards 2
times. Start timing when
first foot touches ladder.
Stop when they contact ground past 10 yards.
Quick feet test Use a rope ladder
set at 18 inches. Time for 10 yards 2
times. Start timing when
first foot touches ladder.
Stop when they contact ground past 10 yards.
Jr hi boys 3.8 Jr hi girls 4.2 High school boys
3.3 High school girls 3.8 College boys 2.8 College girls 3.4
Jr hi boys 3.8 Jr hi girls 4.2 High school boys
3.3 High school girls 3.8 College boys 2.8 College girls 3.4
Strength trainingStrength training
Invaluable in lengthening athletes stride Best lifts to use
Squats (back and front) Power cleans Split squats Lunges Step-ups Calf raises Bench (incline) Flys Curls
Invaluable in lengthening athletes stride Best lifts to use
Squats (back and front) Power cleans Split squats Lunges Step-ups Calf raises Bench (incline) Flys Curls
Why those lifts?Why those lifts?
Resistance trainingResistance training
Can be used to produce a longer stride. Running uphill Towing
People weighted sleds
Running up steps Running in water To be used sparingly as it can reduce stride
frequency
Can be used to produce a longer stride. Running uphill Towing
People weighted sleds
Running up steps Running in water To be used sparingly as it can reduce stride
frequency
Over-speed trainingOver-speed training
Over-speed training Downhill running
Slight grades.Controlled speedsFocus on form Watch for over-stridingBraking effect
Towing Treadmill running at high speeds
1-4 mph faster than max speed High speed biking
Over-speed training Downhill running
Slight grades.Controlled speedsFocus on form Watch for over-stridingBraking effect
Towing Treadmill running at high speeds
1-4 mph faster than max speed High speed biking
FlexibilityFlexibility
Hurdle circuit Over-under Spinal twist (knee lead) Spinal twist (foot lead) Step over (sideways,
face both directions) Scissors Skip kicks (straight leg) Skip Kicks (bent leg) Hurdle hops
Hurdle circuit Over-under Spinal twist (knee lead) Spinal twist (foot lead) Step over (sideways,
face both directions) Scissors Skip kicks (straight leg) Skip Kicks (bent leg) Hurdle hops
Wall Circuit Running hi knees Fast leg right Fast leg left Leg abductions -
extensions Achilles stretch Scorpion Froggers Groiners
Wall Circuit Running hi knees Fast leg right Fast leg left Leg abductions -
extensions Achilles stretch Scorpion Froggers Groiners
Plyometrics and medicine ballsPlyometrics and medicine balls
Plyometrics Tuck jumps Rocket jumps Lunge jumps Line hops Skips for height Skips for distance Straight leg bounds Standing long jump Clap push-ups
Plyometrics Tuck jumps Rocket jumps Lunge jumps Line hops Skips for height Skips for distance Straight leg bounds Standing long jump Clap push-ups
Medicine Balls One leg squat Med ball squat Med ball lunge I Med ball lunge II Slams Knee throw to push-
up
Medicine Balls One leg squat Med ball squat Med ball lunge I Med ball lunge II Slams Knee throw to push-
up
Sprint technique drillsSprint technique drills High knees A skips B skips Fast leg cycles right Fast leg cycles left Fast leg cycles alternating Butt kicks Backwards run Majorette Low walk Carioca Side to side lane lines Standing start (blocks) Falling start
High knees A skips B skips Fast leg cycles right Fast leg cycles left Fast leg cycles alternating Butt kicks Backwards run Majorette Low walk Carioca Side to side lane lines Standing start (blocks) Falling start
Sprinting formSprinting form Foot Placement
Should not run on toes Foot should make contact slightly ahead of center of gravity. Forceful pushing of rear leg is key to driving power.
Knee Lift Knees should only be lifted high enough for the maximum
stride length desired. Do not overstress knee lift.
Trail Leg Natural movement in response to the drive of the opposite
leg. Arms
Used to counteract twisting of trunk. Concentrate of backward swing of each arm.
Foot Placement Should not run on toes Foot should make contact slightly ahead of center of gravity. Forceful pushing of rear leg is key to driving power.
Knee Lift Knees should only be lifted high enough for the maximum
stride length desired. Do not overstress knee lift.
Trail Leg Natural movement in response to the drive of the opposite
leg. Arms
Used to counteract twisting of trunk. Concentrate of backward swing of each arm.
Sprinting formSprinting form Hands
Do not clench fists or let them flop at wrist Curl fingers w/ thumbs resting on index fingers.
Head Head in a neutral position Eyes straight ahead Relaxed jaw and neck
Body Lean The faster the acceleration the more the lean. Wind is a factor When acceleration ceases so should body lean. Must maintain posture into finish.
Hands Do not clench fists or let them flop at wrist Curl fingers w/ thumbs resting on index fingers.
Head Head in a neutral position Eyes straight ahead Relaxed jaw and neck
Body Lean The faster the acceleration the more the lean. Wind is a factor When acceleration ceases so should body lean. Must maintain posture into finish.
Multi-throws and Starting drillsMulti-throws and Starting drills
Multi-throws Over the head
backwards Between the legs
forward Squat throw Lunge throw Block throw Depth jump throws
Multi-throws Over the head
backwards Between the legs
forward Squat throw Lunge throw Block throw Depth jump throws
Starting drills Dummy starts Block work - 20m
explosions Hand sweeps Harness starts
Starting drills Dummy starts Block work - 20m
explosions Hand sweeps Harness starts
Speed enduranceSpeed endurance
High oxygen debt. Lactic acid buildup. Distances vary. Distance determined
by 2 to 2 1/2 times the distance.
Full recovery. Quality runs.
High oxygen debt. Lactic acid buildup. Distances vary. Distance determined
by 2 to 2 1/2 times the distance.
Full recovery. Quality runs.
Workout examples 10 x 100m 6 x 150m 5 x 200m 4 x 300m 3 x 350m 2 x 450m 2 x 500m Ladders Hollow sprint 5 to 10 minute rest
intervals
Workout examples 10 x 100m 6 x 150m 5 x 200m 4 x 300m 3 x 350m 2 x 450m 2 x 500m Ladders Hollow sprint 5 to 10 minute rest
intervals
SpeedSpeed
Short runs Usually fewer than 10
repetitions Try not to go more than
10 sec. per repetition Adequate recovery time Emphasize technique
Short runs Usually fewer than 10
repetitions Try not to go more than
10 sec. per repetition Adequate recovery time Emphasize technique
Workout examples Flying 30’s In and outs Russian sprints “Bare-footin” Curve sprints 150m buildups Downhill running 40m blocks and lean 100 pace 100 race
Workout examples Flying 30’s In and outs Russian sprints “Bare-footin” Curve sprints 150m buildups Downhill running 40m blocks and lean 100 pace 100 race
Tempo enduranceTempo endurance Aerobic workout. Increases oxygen
uptake. Shortens recovery time More and longer
workouts. Runs at a slower pace Learn rhythm and
tempo. Emphasis on quantity
not quality. Short rest intervals
Aerobic workout. Increases oxygen
uptake. Shortens recovery time More and longer
workouts. Runs at a slower pace Learn rhythm and
tempo. Emphasis on quantity
not quality. Short rest intervals
Workout examples 8 x 200m 6 x 300m 50-100-150-200-300-
350; walk back R.I. 8 x 150m Speed-
makers; 50m sprint, 50m cruise, 50m jog.
2-3 minute rest intervals on average
Workout examples 8 x 200m 6 x 300m 50-100-150-200-300-
350; walk back R.I. 8 x 150m Speed-
makers; 50m sprint, 50m cruise, 50m jog.
2-3 minute rest intervals on average
Finish phase Finish phase Maintain good sprint
posture and stride action through the finish line.
Maintain same stride as in the middle of the race.
Good ankle dorsal flexion.
Maintain stride frequency - quick not long.
Vigorously drive your arms.
Maintain good sprint posture and stride action through the finish line.
Maintain same stride as in the middle of the race.
Good ankle dorsal flexion.
Maintain stride frequency - quick not long.
Vigorously drive your arms.
Lunge forward at the finish line on last stride. 2 ways.
Step onto finish line with head down and both arms thrust back - falling motion.
Drive the forward arm through the line and the opposite arm back and around to rotate the trunk.
Lunge forward at the finish line on last stride. 2 ways.
Step onto finish line with head down and both arms thrust back - falling motion.
Drive the forward arm through the line and the opposite arm back and around to rotate the trunk.
CalendarCalendar Macro cycle
Weeks 1-2 Monday speed
endurance Tuesday general
endurance Wednesday tempo
endurance Thursday Speed day
and technique Friday speed endurance
Week 3 Spring break Provide workouts for
kids
Macro cycle Weeks 1-2
Monday speed endurance
Tuesday general endurance
Wednesday tempo endurance
Thursday Speed day and technique
Friday speed endurance Week 3
Spring break Provide workouts for
kids
Weeks 4-9 1st practice speed
endurance 2nd practice speed day 3rd practice speed
technique day 4th practice speed day
Weeks 10-12 1st practice Speed
endurance 2nd practice events only 3rd practice speed day 4th practice Technique
Weeks 4-9 1st practice speed
endurance 2nd practice speed day 3rd practice speed
technique day 4th practice speed day
Weeks 10-12 1st practice Speed
endurance 2nd practice events only 3rd practice speed day 4th practice Technique
variousvarious
Gorilla circuit General endurance Combines plyometrics with abs and sprint
technique Rainy day workout
Stations with a coach - rotate after X amount of time
Med ballLaddersAbsPlyometricsStarting drills
Gorilla circuit General endurance Combines plyometrics with abs and sprint
technique Rainy day workout
Stations with a coach - rotate after X amount of time
Med ballLaddersAbsPlyometricsStarting drills
ResourcesResources
The American Method of Sprinting and Relay Racing. By Ken Brauman and
Ken Taylor BFS magazine Coaching Track and
Field Books. Countless coaches and
athletes.
The American Method of Sprinting and Relay Racing. By Ken Brauman and
Ken Taylor BFS magazine Coaching Track and
Field Books. Countless coaches and
athletes.
Sports Speed By George Dintiman,
Bob Ward and Tom Tellez
Many different videos.
Sports Speed By George Dintiman,
Bob Ward and Tom Tellez
Many different videos.