Speed training program.pdf

Mth 1 – wk 3 Session

Content A

1

20m sprint drills, 3 drills, do each one

Content B

 Take 10min.

three times @ 90% intensity 

Comments

Remember to make your plyometric ground contacts as ast as possible

2 x 10 hops on the spot (let and right)  Walk 50m; run 60m at 85% eort; repeat 6 times, walk 400m and repeat

2 x 10 line bounce 3 x 10 straight leg   jumps 3 x 4 bunny jumps  Take 30sec. between sets

2

Rest

3

Weights

Leg curls are introduced in this section – perorm these to a 3

Squat, shoulder press, lunge, leg curl,

lowering count and 1 liting count.

cal raise  This exercise will build up eccentric 1 x 8 @ 70% 1RM

muscle hamstring strength and assist against sustaining an injury 

2 x 5 @ 85%1RM 2 x 3 @ 90% 1RM Leg curl 4 x 6 @ 70% 1RM Core exercises (o your choice, eg the plank and ft-ball back extension) 4

Rest

5

20m sprint drills, 5 drills, do each one

 Take 10min.

three times @ 90% intensity 

optimum speed sprints and work  Bounds 3 x 20m

3 x 20m; 3 x 30m; 2 x 40m sprints @ 95%

Use a standing start or the  just below maximum speed. This is your frst really intense speed

Hops 2 x 15m (let and right)

training session. Take a ull recovery between runs

Drop jumps 2 x 4 – jump down and orwards or distance 6

Rest

7

20m sprint drills, 4 drills, do each one

 Take 10min.

three times @ 95% intensity 

session. Get someone to time you 2 x 10 hops on the spot (let and right)

Include the neuromuscular drills, such as dabs and the ‘hand to knee’ drills to

 Your frst proper out-and-out speed and record your perormances. Take a ull 3-6 minute recovery between

2 x 10 line bounce

‘fre you up’ or the session

runs. The person timing you should start the stopwatch on your frst

3 x 10 straight leg jumps

step orward rom the line.

3 x 4 bunny jumps

Use this session to benchmark your 

3 x 40m out-and-out sprints 2 x 60m out-and-out sprints

progress  Take 30sec. between sets

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