The 6 segments here are not to be done all in one day - work them in as one of the basic components of a full practice. For variety, run any two of the first five, followed by #6 as a regular end sprint.


Speed work can be intimidating and/or dangerous if done improperly, so follow these guidelines...

• Stretch before AND after each segment, or as needed throughout the workout.
• Expect results after 10 workouts - yes, 10 - the body takes that long to show signficant physiological change.
• Train lighter the day before and after - as with any conditioning program - to reduce injury risk (especially if you do more than two segments).
• Plan workouts around any speed work - tired athletes are injury-prone.
• Water breaks, always.
• Don't perform injured, and monitor changes in performance which might indicate injury.
• Use an activity log to monitor your program and note modifications.

Segment1 3/4 Sprint

Repeat 3 times, with athletes lined up on baseline facing field...

• 180' sprint from standing start at 3/4 speed
• Jog backwards to starting point.
• 45 second break back at starting point, and repeat.

Segment2 Prone > Sprint

Repeat 3 times, with athletes in multiple rows, lying face down in a T (arms perpendicular).

• On 'GO', get up and sprint 180' at full speed.
• Jog backwards to starting point.
• 60 second break back at starting point, and repeat.

Segment3 Sit > Sprint

Repeat 4 times, with athletes paired up, each sitting perpendicular to running direction about 10' between them, legs in a 'V'.

• On 'GO' both get up and sprint 180' - trailing runner tries to catch lead runner.
• Walk back to starting point.
• 60 second break back at starting point.
• Lead and trailing runs switch and go again.

Segment4 Slow/Fast Sprint

Repeat as many times as possible in 5 minutes...

• 180' forward sprint at fast speed.
• 180' forward sprint back to starting line at 1/2 speed.
• Repeat without a break.

Remember...

Sprinting isn't just running - it's power-running with a purpose. Everyone should start by knowing what full, 3/4 and half speed mean to them. Maybe have a coach count numbers aloud as players sprint full-out 90'. Then ask them all to multiply their count by 2 and try to reach the same goal in that longer count. (Then original count times 1-1/2.)

Segment5 Chase Sprint

Once around the warning track...

• Team sets out on jog in single file.
• Trailing runner sprints to front of line.
• As he moves in front and slows, next trailing runner kicks in.
• Segment is complete when every runner has done a sprint (continue into second lap if needed).

Segment6 End Sprint

Repeat 2 times...

• 360' sprint at 1/2 speed.
• Jog back to starting point.
• Repeat, with no break.