The 5 Components of the 100m sprint

The 100m sprint comprises five separate but interlinked components which the athlete must be trained to recognise, understand and train to negotiate if s/he is to become a competent performer and maximise true potential in the event. The five components: Reaction time: The athlete is required to make a rapid physical response to the external stimulus of the starting pistol which allows a smooth clearance off the starting blocks. Reaction time is measured by the time taken between the introduction of the stimulus and the first muscular reaction or movement performed by the athlete. Starting ability: The ability to clear the starting-blocks cleanly and powerfully is crucial to success in a 100m sprint. The athlete must adopt a mechanically sound starting position and generate great power in order to overcome inertial and frictional forces in the opening strides. Acceleration: The athlete must accelerate from the starting blocks to maximum velocity in as short a time as possible. A low body position should be maintained in the first 20m, with most of the upper body above and forward of the centre of mass. There should be a sense of driving the track behind the body as the athlete gradually rises to an upright posture. The athlete must then strive to increase velocity over as great a distance as s/he is able. Maintaining speed: Maintenance of horizontal speed (speed endurance) may be achieved through a mechanically sound striding technique, which allows an equal emphasis on work performed behind and in front of the centre of mass (e.g. high knees in front, full leg extension behind). There is a feeling of bounce in the lower limbs as the athlete embarks on a brief period of flight in the recovery phase of each rapid stride. Overcoming deceleration: The athlete must stay relaxed but strive to resist an inevitable decline in velocity in the final stages of the sprint performance. There should be an emphasis on work performed ahead of the centre of mass (e.g. high knees, high hands in front). The purpose here is to lighten and reduce the duration of foot -strike in order to sustain the rate of cadence in the tiring legs. Condensed from the article, 'Five components of the 100m sprint', by Robin Saunders

Junior Sprint Phase 1 - Early to Mid Winter

GENERAL CONDITIONING (14 WEEKS): Objectives and methodology: to develop aerobic capacity via steady continuous runs and relaxed repetition running; to improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills Week 1 Monday Tuesday Wednesday Thursday a) 4 min easy run on grass; b) circuit training: 3x 6 exercises x 30 seconds work/30 seconds rest: [2.5 min between sets] press ups, sit ups, lunges, step ups, torso roller, skydiver, c) 8 min easy run on grass 3x 6 min grass rectangle: 60m x 30m:stride, walk, stride, jog [3 min rest between sets] Session

Friday Saturday a) Sprint drills: 3-4 x 10-15m walking sprint, skip A, heel to bum, skip B, straight leg swings, fast high knees b) 2x 2x 70m: relaxed striding, focussing on sound technique 70- 75% effort; [walk back recovery; 6 min]

Sunday

Week 2 Monday Tuesday Wednesday Thursday

Session

3x 6 min grass rectangle: 60mx 30m:

a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass

Friday Saturday Sunday a) Sprint drills: b)2x 2x 70m

Week 3 Monday Tuesday Wednesday Thursday

Session

2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog [3 min rest]

a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass

Friday Saturday a) Sprint drills: b) 2x 2x 80m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday

Week 4 Monday Tuesday Wednesday Thursday

Session

2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog [3 min rest]

a) 4 min easy run on grass; b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between sets] c) 8 min easy run on grass

Friday Saturday Sunday a) Sprint drills: b) 2x 2x 80m

Week 5 Monday Tuesday Wednesday Thursday

Session

2x 250m, 150m: relaxed pace, focussing on sound technique, c 70% effort [walk back recovery; 6 min]

a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass

Friday Saturday a) Sprint drills: b) 2x 2x 90m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday

Week 6 Monday Tuesday Wednesday Thursday

Session

2x 250m, 150m [walk back; 6 min]

a) 4 min easy run on grass; b) circuit training: c) 8 min easy run on grass

Friday Saturday Sunday a) Sprint drills b) 2x 2x 90m

Week 7 Monday Tuesday

Session

1x 120m, 150m, 180m, 150m, 120m Fast relaxed, c 70% effort [walk back]

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: 3x 7 - add star jump exercise c) 6 min easy run on grass

Friday Saturday a) Sprint drills b) 2x 3x 70m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday

Week 8 Monday

Session

Tuesday

1x 120m, 150m, 180m, 150m, 120m Fast relaxed, c 70% effort [walk back; 6 min]

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: c) 6 min easy run on grass

Friday Saturday Sunday a) Sprint drills: b) 2x 3x 70m

Week 9 Monday Tuesday Wednesday Thursday

Session

2x 250m, 150m [walk back; 6 min]

a) 6 min easy run on grass; b) circuit training: 3x 8: add high knee skip exercise c) 6-8 relaxed strides on grass x40-60m OR 3-4 shallow grass hills x 60-80m [walk back]

Friday Saturday a) Sprint drills: b) 2x 3x 80m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday

Week 10 Monday Tuesday Wednesday Thursday

Session

2x 250m, 150m [walk back; 6 min]

a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]

Friday

Saturday Sunday

a) Sprint drills: b) 2x 3x 80m

Week 11 Monday Tuesday Wednesday Thursday

Session

1x 120m, 150m, 180m, 150m, 120m [walk back]

a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]

Friday Saturday a) Sprint drills: b) 2x 3x 90m: relaxed striding focussing on sound technique, 70-75% effort; [walk back; 6 min]

Sunday

Week 12 Monday Tuesday Wednesday Thursday

Session

1x 120m, 150m, 180m, 150m, 120m

a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]

Friday Saturday a) Sprint drills: b) 2x 3x 90m

Sunday

Week 13 Monday Tuesday Wednesday Thursday

Session

10-12 min relaxed run on grass (c 60-70% effort)

a) 4 min easy run on grass; b) circuit training: c) 6-8x 40-60m relaxed strides on grass OR 8-10 shallow hills x 60-80m

Friday Saturday a) Sprint drills: b) 2x 70m, 80m, 90m: relaxed striding, focussing on sound technique, 70-75% effort [walk back; 6 min]

Sunday

Week 14 Monday Tuesday Wednesday Thursday

Session

10-12 min jog on grass

a) 4 min easy run on grass; b) circuit training: 6-8x 40-60m relaxed strides on grass OR 8-10 shallow hills x 60-80m

Friday Saturday Sunday For a range of specialist sprint spikes in junior and senior sizes visit our UK based sister site specialising in sports retail www.return2fitness.co.uk. Correct footwear is an important element of training. a) Sprint drills: b) 2x 70m, 80m, 90m

Junior Sprint Phase 2 - Late Winter

SPECIFIC CONDITIONING (6 WEEKS) Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to introduce low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to develop specific sprinting skills via cadence and acceleration drills. Week 15 Monday Tuesday a) Sprint drills b )2x 3x 120m: fast relaxed, c 75-80% effort; [walk back; 6 min] Wednesday Thursday a) 4 min easy run on grass; b) circuit training: 2x double sets x 6 exercises c) 8 min steady run on grass Session

Friday Saturday Sprint Drive technique rehearsal: a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery]

Sunday

Week 16 Monday Tuesday Wednesday Thursday

Session

a) sprint drills: b) 2x 3x 120m

Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Friday Saturday Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Sunday

Week 17 Monday Tuesday Wednesday Thursday

Session

a) sprint drills b) 2x 3x 120m

a) 4 min easy run on grass; b) circuit training: 2x double sets x 6 exercises c) 8 min easy run on grass

Friday Saturday Sprint Drive technique: a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch

Sunday

Week 18 Monday Tuesday

Session

a) sprint drills: b) 2x 4x 90m @ 75% - 80% effort [walk back; 6 min]

Wednesday Thursday a) 4 min easy run on grass; b) circuit training: 2x double sets x 8 exercises c) 3-4x 60-80m relaxed strides on grass

Friday Saturday Sprint Stride technique rehearsal: a) ) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]

b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start [2 min; 6 min] Sunday

Week 19 Monday Tuesday Wednesday Thursday

Session

a) sprint drills: b) 2x 4x 90m

a) 4 min easy run on grass; b) circuit training: 2x double sets x 8 exercises c) 8 min easy run on grass

Friday Saturday Sprint Drive technique: a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch

Sunday

Week 20 Monday Tuesday Wednesday Thursday

Session

a) sprint drills: b) 2x 4x 90m

a) 4 min easy run on grass; b) circuit training: 2x double sets x 8 exercises c) 3-4x 60-80m relaxed strides on grass

Friday Saturday Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start [2 min; 6 min]

Sunday

Junior Sprint Phase 3 - Early Spring

PRE-COMPETITION (3 WEEKS): Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m Week 21 Monday Tuesday Session a) sprint drills b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart c) 5x 30-40m sprint from 10m rolling start a) 4 min easy run on grass; b) mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope c) 8 min easy run on grass a) 4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and 90cm apart b) 3x 60m Timed Trials from blocks or crouch

Wednesday Thursday

Friday Saturday

Sunday Week 22 Monday Tuesday Wednesday Thursday Session 2x 3x 120m @ 80- 85% effort [walk back; 6-8 min] a) 4 min easy run on grass; b) mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope c) 8 min easy run on grass Sprint Drive technique rehearsal: a) 4-6 accelerations through sticks placed on ground 50cm, 60,cm, 70cm, 80cm, and 90cm apart b) 4-6 block or crouch clearances c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Session

Friday Saturday

Sunday Week 23 Monday

Tuesday

a) sprint drills b) 6-8 x cadence runs through 6x 6 hurdles c) 5x 30-40m sprint from 10m rolling start a) 4 min easy run on grass; b) mini circuit: 2 x4x 30/30 sec Torso roller, scissor squat thrust, Step up, skip rope c) 8 min easy run on grass a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart b) 3x 60m Timed Trials from blocks or crouch

Wednesday Thursday

Friday Saturday

Sunday Junior Sprint Phase 5 - Early to Mid Summer

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS) Objectives and methodology: develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through sprint, cadence and acceleration drills; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start. Week 34 Monday Tuesday Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min] a) sprint drills: b)1x 50m, 60m, 70m, 80m, 90m from 5m rolling start [slow walk back] Sunday Week 35 Monday Tuesday Wednesday Session 10-12 min easy run on grass, 60-70% on grass

Wednesday Thursday

Friday Saturday

Thursday Friday Saturday

8-10 relaxed strides on grass, 60-80m from 10m rolling start [2 min] a) sprint drills: b) 3x 100m Timed Trials

Sunday Week 36 Monday Tuesday Session a) sprint drills: b) 2x 120m, 90m, 75m [walk back; 6 min] 8-10 relaxed strides on grass x 60-80m a) sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start Sunday Week 37 Monday Tuesday Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 3-4 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min] a) sprint drills b) 2x 200m Timed Trials [full recovery] Sunday Week 38 Monday Tuesday Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch Sprint Stride technique rehearsal:

Wednesday Thursday Friday Saturday

Wednesday Thursday

Friday Saturday

Wednesday Thursday

a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min] Friday Saturday a) sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start Sunday Week 39 Monday Tuesday Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 3-4 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min] a) sprint drills: b) 3x 60m Timed Trials [full recoveries]

Wednesday Thursday

Friday Saturday

Sunday Week 40 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 41 Monday Tuesday Session a) sprint drills: b) 2x 120m, 90m, 75m [walk back; 6 minutes] Wednesday Thursday Friday Saturday 8-10 relaxed strides on grass x 60-80m a) sprint drills: b) 2x 200m Timed Trials Sunday Session 8-10 min relaxed recovery run on grass, 70% effort 8-10 relaxed strides on grass x 60-80m a) sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Week 42 Monday Tuesday

Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min] a) sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Wednesday Thursday

Friday Saturday

Sunday

Week 43 Monday Tuesday Wednesday Thursday Friday Saturday

Session 10-12 min easy run on grass 8-10 relaxed strides on grass x 60-80m a) sprint drills: b) 3x 100m Timed Trials [full recoveries]

Sunday Week 44 Monday Tuesday Session a) sprint drills: b) 2x 120m, 90m,75m Wednesday Thursday Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min] a) sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start Sunday Week 45 Monday Session

Friday Saturday

Tuesday

a) sprint drills: b) 2x 120m, 90m, 75m

Wednesday Thursday Friday Saturday

8-10 relaxed strides on grass x 40-60m a) sprint drills: 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday Junior Sprint Phase 6 - Mid to Late Summer

MID-LATE SUMMER: REGENERATION/ LATE COMPETITION (7 Weeks) Objectives and methodology: This phase represents an extension of the previous phase with reduced volume, increased but controlled effort in all runs and shorter distance timed trials as a more reliable indication of increasing velocity in a competitive environment Week 46 Monday Tuesday Wednesday Thursday Friday Saturday Session 8-12 min easy run on grass 6-10 min easy run on grass a) sprint drills: b) 3x 60m Timed Trials [full recoveries] Sunday Week 47 Monday Tuesday Session a) sprint drills: b) 1x 90m, 2x 75m, 3x 60m [walk back between runs; 6 min between sets] Wednesday Thursday Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min] Friday Saturday Rest

Sunday Week 48 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 49 Monday Tuesday Session 10-12 min easy run on grass 8-10 min steady run on grass Rest

Session a) sprint drills: b) 1x 90m, 2x 75m, 3x 60m [walk back between runs; 6 min between sets]

Wednesday Thursday

Sprint Stride technique rehearsal: a) 4-6 x cadence runs through 6x 6 hurdles b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min]

Friday Saturday

a) sprint drills: b)3x 60m Timed Trials [full recoveries]

Sunday WEEK 50, 51 and 52 TRANSITION: The final three weeks of the training year should be regarded as a period of rest, recovery and regeneration in which the athlete is encouraged to recharge batteries between one training year and the next. Light, occasional training at much lower volume and intensity, or relaxed participation in different activities (e.g. swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training practised throughout the previous twelve months.

Junior Sprint Phase 4 - Mid to late Spring

GENERAL AND SPECIFIC CONDITIONING (10 WEEKS) The objectives and methodology: of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial Specific Conditioning phase (see LATE WINTER) Week 24 Monday Tuesday Wednesday Thursday Session 2x 250m, 150m [walk back; 6 min] a a) 6 min easy run on grass; b) circuit training: 4 x 6 exercises: 30/30 sec; 3 min with 30 sec skip rope between sets c) 8 min easy run on grass 3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest] OR 15-20 min shallow hill runs x 60-80m with walk down recovery

Friday Saturday

Sunday Week 25 Monday Tuesday Wednesday Thursday Session 2x 250m, 150m, [walk back; 6 min] a) 6 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass c) 10 min easy run on grass 3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest] OR 15-20 min shallow hill runs x 60-80m with walk down recovery

Friday Saturday

Sunday Week 26 Monday Tuesday Wednesday Thursday Session 2x 2x 180m a) 4 min easy run on grass; b) circuit training c) 10 min easy run on grass Sprint Drive technique rehearsal: a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm, and 90cm apart b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start

Friday Saturday

x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Sunday Week 27 Monday Tuesday Wednesday Thursday Session 2x 2x 180m [walk back; 6 min] a a) 4 min easy run on grass; b) circuit training c) 10 min easy run on grass 2x 4x 90m [walk back; 6 min]

Friday Saturday Sunday Week 28 Monday Tuesday Wednesday Thursday

Session 1x 120m, 150m,180m, 150m, 120m [walk back] a) 4 min easy run on grass; b) circuit training: c)6-8 relaxed strides on grass x 40-60m 2x 4x 90m

Friday Saturday Sunday Week 29 Monday Tuesday Wednesday Thursday

Session 2x2x 180m [walk back; 6 min] a) 4 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass x 40-60m Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Friday Saturday

Sunday Week 30 Monday Tuesday Wednesday Thursday Session 2x 2x 180m a) 4 min easy run on grass; b) circuit training

c) 10 min easy run on grass Friday Saturday Sunday Week 31 Monday Tuesday 2x 4x 90m

Session 1x 120m, 150m, 180m, 150m, 120m [walk back]

Wednesday Thursday

a) 4 min easy run on grass; b) circuit training c) 10 min easy run on grass Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 3-4 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch

Friday Saturday

Sunday Week 32 Monday Tuesday Wednesday Thursday Session 2x 4x 120m [walk back; 6 min] a)4 min easy run on grass; b) circuit training: c) 6-8 relaxed strides on grass x 40-60m 2x 4x 90m

Friday Saturday Sunday Week 33 Monday Tuesday Wednesday Thursday

Session 2x 4x 120m a) 4 min easy run on grass; b) circuit training c) 6-8 relaxed strides on grass x 40-60m Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start [2 min; 8 min]

Friday Saturday

Sunday Intermediate Sprint - Phase 1- Early - Mid Winter

Objectives and methodology: to develop aerobic capacity via steady continuous runs and relaxed repetition running; to improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills; to increase range of mobility (ROM) via home-worked flexibility routine. ; Week 1 Monday Session 2x 10 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest between sets]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest: [2.5 min rest between sets] Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension, Scissor squat thrust c) 10 easy min run on grass Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) 2x 3x 70m relaxed striding, focussing on sound sprinting technique c 75% effort; [walk back recovery; 6 min] Sunday

Week 2 Monday

Session 2x 10 min grass rectangle: 80m x 40m: stride, walk, stride, jog [3 min rest between sets]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit Training: c) 10 min easy run on grass Mobility

Thursday

Dynamic flexibility Active static flexibility work beyond present ROM Friday Saturday a) Sprint drills b) 2x 3x 70m Sunday

Week 3 Monday

Session 2x 12 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit Training: c) 10 easy min run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) 2x 3x 80m relaxed striding, focussing on sound sprinting technique c 75% effort; [walk back recovery; 6 min]

Sunday

Week 4 Monday

Session 2x 12 min of 400m track laps: 100m each x stride, jog, stride, jog [3 min rest]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit Training: [increase rest to 3 min but skip rope for 30 sec between sets] c) 10 min easy run on grass Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday Sunday a)Sprint drills b) 2x 3x 80m

Week 5 Monday

Session a) Sprint drills b) 2x 2x 250m: fast relaxed pace focussing on sound technique @ c 70-75% effort [walk back recovery; 6 min between sets]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit Training: c) 10 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) 2x 3x 90m relaxed striding, focussing on sound sprinting technique c 75% effort; [walk back recovery; 6 min]

Sunday

Week 6 Monday Tuesday Wednesday

Session a) Sprint drills: b) 2x 2x 250m

a) 5 min easy run on grass b) Circuit Training: c) 10 easy min run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) 2x 3x 90m Sunday

Week 7 Monday

Session a) Sprint drills b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @ c 70-75% effort focussing on sound technique [walk back between reps; 6 min between sets]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit Training: 3x 9 add Burpees exercise c) 10 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a)Sprint drills b) 2x 4x 70m relaxed striding, focussing on sound technique c 75% effort; [walk back recovery; 6 min]

Sunday

Week 8 Monday Tuesday Wednesday

Session a) Sprint drills b) 2x 180m, 2x 150m, 2x 120m

a) 5 min easy run on grass b) Circuit Training: c) 10 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) 2x 4x 70m Sunday

Week 9 Monday

Session a) Sprint drills b) 2x 2x 250m fast relaxed pace @ c 70-75% effort focussing on sound technique

[walk back recovery; 6 min between sets] Tuesday Wednesday 5 min easy run on grass Circuit training: 3x 10: add Squat exercise c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back] Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) 2x 4x 80m relaxed striding, focussing on sound technique 70- 75% effort; [walk back recovery; 6 min] Sunday

Week 10 Monday Tuesday Wednesday

Session a) Sprint drills b) 2x 2x 250m

a) 5 min easy run on grass b) Circuit training: c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills: b) 2x 4x 80m Sunday

Week 11 Monday

Session a) Sprint drills: b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @ c 70-75% effort focussing on sound technique [walk back between reps; 6 min between sets]

Tuesday Wednesday a) 5 min easy run on grass b) Circuit training: c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) 2x 4x 90m relaxed striding, focussing on sound technique c 75% effort; [walk back recovery; 6 min]

Sunday

Week 12 Monday Tuesday Wednesday

Session a) Sprint drills b) 2x 180m, 2x 150m, 2x 120m

a) 5 min easy run on grass b) Circuit training c) 6-8 relaxed strides on grass OR 4-6 shallow grass hills Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday Sunday a) Sprint drills b) 2x 4x 90m

Week 13 Monday Tuesday Wednesday

Session 12-15 min relaxed run on grass (c 60-70% effort)

5 min easy run on grass Circuit Training 6-8 relaxed strides on grass x 60-75m OR 6-8 shallow hills x 60-80m

Thursday

Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) 2x 70m, 80m, 90m, 80m, 70m relaxed striding, focussing on sound technique c 75% effort; [walk back recovery; 6 min]

Sunday

Week 14 Monday Tuesday Wednesday

Session 12-15 min jog on grass

a) 5 min easy run on grass b) Circuit Training c) 6-8 relaxed strides on grass x 60-75m OR 6-8 shallow hills x 60-80m Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday Sunday Intermediate Sprint - Phase 2 - Late Winter a) Sprint drills b) 2x 70m, 80m, 90m, 80m, 70m

SPECIFIC CONDITIONING (6 WEEKS) Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to develop low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to develop specific sprinting skills via cadence and acceleration drills; to increase range of mobility (ROM) via homeworked flexibility routine Week 15 Monday Session a) Sprint drills: b) 1x 5x 150m fast relaxed c 75-80% effort [slow walk back]

Tuesday Wednesday a) 4 min easy run on grass b) Circuit training: 2x double sets x 8 exercises c) 8 min steady run on grass Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills: b) Sprint Drive technique rehearsal: i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart ii) 6-8 block or crouch clearances on straight and bend iii) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Sunday

Week 16 Monday

Session a) Sprint drills: b) 1x 5x 150m

Tuesday Wednesday a) 4 min easy run on grass b) Circuit training c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back] Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) Sprint Stride technique rehearsal:

6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start [walk back; 6 min] Sunday

Week 17 Monday

Session a) Sprint drills b) 1x 5x 150m

Tuesday Wednesday a) 4 min easy run on grass b) Circuit training: c) 8 min steady run on grass Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) Sprint Drive technique rehearsal: i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart ii) 6-8 block or crouch clearances on straight and bend iii) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Sunday

Week 18 Monday

Session a) Sprint drills b) 3x 2x 120m: Rep 1of each set: Acceleration run: each 40m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set: Rhythm run: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

Tuesday

Wednesday

a) 4 min easy run on grass b) Circuit training c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday

Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start Sunday

Week 19 Monday

Session a) Sprint drills b) 3x 2x 120m Rep 1 each set: Acceleration run, each 40m becoming faster Rep 2 each set: Rhythm run: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

Tuesday Wednesday a) 4 min easy run on grass b) Circuit training: c) 8 min steady run on grass Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) Sprint Drive technique rehearsal: i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart ii) 6-8 block or crouch clearances on straight and bend

iii) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Sunday

Week 20 Monday

Session a) sprint drills b) 3x 2x 120m Rep 1of each set: Acceleration run, each 40m becoming faster Rep 2 of each set: Rhythm run: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

Tuesday Wednesday a) 4 min easy run on grass b) Circuit training c) 6-8 relaxed strides on grass x 60-75m OR 4-6 shallow grass hills x 60-80m [walk back] Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Friday Saturday a) Sprint drills b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start Sunday Intermediate Sprint - Phase 3 - Early Spring

PRE-COMPETITION (3 WEEKS): Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability through Timed Trials x 60m; to increase range of mobility (ROM) via home-worked flexibility routine. Week 21 Session

Monday

a) sprint drills b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart c) 5x 30-40m sprint from 10m rolling start

Tuesday Wednesday a) sprint drills b) mini circuit: 2x 6x 30/30 sec Press up, sit up, skydiver, lunges, step ups, torso roller [2 min rest] c) 12 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) Sprint Drive technique rehearsal: 6-8 accelerations through sticks placed on ground Girls: 50cm, 60cm, 70cm, 80cm, 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart c) 3x 60m Timed Trials from blocks [full recovery between ] Sunday

Week 22 Monday

Session a) Sprint drills b) 3x 2x 120m @ fast relaxed @ 80-85% effort [slow walk back; 6-8 min]

Tuesday Wednesday a) sprint drills b) mini circuit: 2x 6x 30/30 sec c) 12 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills

b) Sprint Drive technique rehearsal: i) 6-8 accelerations through sticks placed on ground ii) 4-6 block or crouch clearances iii) 3-4x 20 -25m drive from 2 point start x 30-40m drive from 3 point start x 40-60m from blocks or crouch [full recovery] Sunday

Week 23 Monday

Session a) Sprint drills b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart c) 5x 30-40m sprint from 10m rolling start

Tuesday Wednesday a) Sprint drills b) mini circuit: 2x 6x 30/30 sec c) 12 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM

Thursday

Friday Saturday a) Sprint drills b) Sprint Drive technique rehearsal: 6-8 accelerations through sticks placed on ground c) 3x 60m Timed Trials from blocks Sunday Intermediate Sprint - Phase 4 - Mid Late Spring

GENERAL AND SPECIFIC CONDITIONING (10 WEEKS) The objectives and methodology: of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial Specific Conditioning phase (see LATE WINTER), with the additional introduction of low-intensity plyometric exercises and resistance work to develop elastic strength and special strength levels. Week 24 Monday Session a) Sprint drills: b)2x 2x 250m

fast relaxed [walk back; 6 min] Tuesday Wednesday a) 4 minute easy run on grass b) circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, e.g. lunge with med ball x 3 kg side-twists x 2 kg c) 6 min steady run on grass Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) sprint drills: b) 2x 4x 90m fast relaxed @ 80-85% effort, focussing on sound sprinting technique [slow walk back; 6 min] Sunday Week 25 Monday Session a) Sprint drills: b) 2x 2x 250m Tuesday Wednesday a) 4 min easy run on grass b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps, bunny hop into bench (step back down), bench astride jumps) c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills: b) Sprint Stride technique rehearsal:

Friday Saturday

Friday Saturday

6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start [2 min; 6 min] Sunday Week 26 Monday Session Sprint drills: 5x 180m Fast relaxed @ c 80% effort [walk rest of lap] Tuesday Wednesday a) 4 minute easy run on grass b) circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, e.g. lunge with med ball x 3 kg side-twists x 2 kg c) 6 min steady run on grass Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills: b) Sprint Drive technique rehearsal: i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart ii) 3-4 harness runs x 10-15m Sunday Week 27 Monday Session a) Sprint drills b) 5x 180m Tuesday Wednesday a) 4 min easy run on grass b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps, bunny hop onto bench (step back down),

Friday Saturday

bench astride jumps c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 2x 4x 90m fast relaxed @ 80 85% effort, focussing on sound sprinting technique [slow walk back; 6 min] Sunday Week 28 Monday Session a) Sprint drills b) 2x 180m, 2x 150m, 2x 120m fast relaxed effort [walk back; 6-8 min] Tuesday Wednesday a) 4 minute easy run on grass b) circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, e.g. lunge with med ball x 3 kg side-twists x 2 kg c) 6 min steady run on grass Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start [2 min; 6 min] Sunday Week 29 Monday Session a) Sprint drills b) 2x 180m, 2x 150m, 2x 120m

Friday Saturday

Friday Saturday

Tuesday Wednesday a) 4 min easy run on grass b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps, bunny hop into bench (step back down), bench astride jumps c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) Sprint Drive technique rehearsal: i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart ii) 3-4 harness runs x 10-15m Sunday Week 30 Monday Session a) Sprint drills b) 5x 150m fast relaxed @ 80-85% effort [walk rest of lap] Tuesday Wednesday a) 4 minute easy run on grass b) circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, e.g. lunge with med ball x 3 kg side-twists x 2 kg c) 6 min steady run on grass Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM

Friday Saturday

Friday

Saturday

a) Sprint drills b) 2x 4x 90m fast relaxed @ 80- 85% effort, focussing on sound sprinting technique [slow walk back; 6- 8 min]

Sunday Week 31 Monday Session a) Sprint drills b) 5x 150m Tuesday Wednesday a) 4 min easy run on grass b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps, bunny hop into bench (step back down), bench astride jumps) c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) Sprint Stride technique rehearsal: 6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery] c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 10m rolling start [2 min; 6 min] Sunday Week 32 Monday Session a) Sprint drills b) 3x 2x 120m Rep 1of each set: Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set: Rhythm runs: 40m fast, 40m relax, 40m fast [walk back; 6-8 min] Tuesday

Friday Saturday

Wednesday

a) 4 minute easy run on grass b) circuit training 4x 8 exercises: 30/30 sec work/rest Inc. med ball work, e.g. lunge with med ball x 3 kg side-twists x 2 kg c) 6 min steady run on grass

Thursday

Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) Sprint Drive technique rehearsal: i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart ii) 3-4 harness runs x 10-15m

Friday Saturday

Sunday Week 33 Monday Session a) Sprint drills b) 3x 2x 120m Rep 1of each set: Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%) Rep 2 of each set: Rhythm runs: 40m fast, 40m relax, 40m fast Tuesday Wednesday a) 4 min easy run on grass b) circuit training 4x 8 exercises: 30/30 sec Work/rest Inc. low-intensity Plyometrics work e.g. in-place jumps, bunny hop into bench (step back down), bench astride jumps) c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM

Friday

Saturday

a) Sprint drills b) 2x 4x 90m fast relaxed at 80 -85% effort, focussing on sound sprinting technique [slow walk back; 6 min]

Sunday Intermediate Sprint - Phase 5 - Early to Mid Summer

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS) Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through Sprint Stride and Sprint Drive drills, plus Acceleration and Rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start; to increase range of mobility (ROM) via homeworked flexibility routine Week 34 Monday Session Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min between reps; full between sets] Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 3x 2x 90m: Rep 1of each set: Acceleration run, each 30m becoming faster (E.g. 80%, 85%, 90%) Rep 2 of each set: Rhythm runs: 30m fast, 30m relax, 30m fast [slow walk back; 6 min] Sunday Week 35 Session

Tuesday Wednesday

Thursday

Friday Saturday

Monday

Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 3x 2x 90m: Rep 1 of each set: Acceleration run, each 30m becoming faster Rep 2 of each set: Rhythm runs: 30m fast, 30m relax, 30m fast

Tuesday Wednesday

Thursday

Friday Saturday

Sunday Week 36 Monday Session a) sprint drills b) 2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min] a)4 minute easy run on grass b)Mini circuit 2x 6 x 30/30 sec Inc mad ball work c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM Sprint drills: 3x 100m Timed Trials from blocks or Minor Competition Sunday Week 37 Monday Session a) sprint drills b) 2x 120m, 90m, 75m fast relaxed @ 80% effort

Tuesday Wednesday

Friday Saturday

[walk back; 6 min Tuesday Wednesday a) 4 minute easy run on grass b) Mini circuit Inc low-intensity plyometric work c) 6-8 relaxed bend runs, c 60-80m [full recovery] Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 1x 50m, 60m, 70m, 80m, 90m drive and relax from 5m rolling start Sunday Week 38 Monday Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] a) 4 min easy run on grass b) Sprint drills: c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start Sunday Week 39 Monday Session Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; full]

Friday Saturday

Tuesday Wednesday

Friday Saturday

Tuesday Wednesday a) 4 minute easy run on grass b) Mini circuit: 2x 6x 30/30 sec Inc med ball work c) 6-8 relaxed bend runs, c 60-80m [full recovery] Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 3x 2x 120m: Rep 1of each set: Acceleration run, each 40m becoming faster (E.g. 80%, 85%, 90%) Rep 2 of each set: Rhythm runs: 40m fast, 40m relax, 40m fast [slow walk back; 6 min] Sunday Week 40 Monday Session Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] a) 4 minute easy run on grass b) Mini circuit Inc low-intensity plyometric work c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills b) 3x 2x 120m: Rep 1of each set: Acceleration run, each 40m becoming faster (E.g. 80%, 85%, 90%) Rep 2 of each set: Rhythm runs: 40m fast, 40m relax, 40m fast [slow walk back; 6 min]

Friday Saturday

Tuesday Wednesday

Friday Saturday

Sunday Week 41 Monday Session Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; full] a) 4 min easy run on grass b) Sprint drills c) 6-8 relaxed bend runs, c 60-80m [full recovery] Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM Sprint drills: 2x 200m Timed Trials from blocks Or Minor Competition Sunday Week 42 Monday Session a) sprint drills: b) 2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min] a) 4 minute easy run on grass b) Mini circuit: 2x 6x 30/30 sec Inc med ball work c) 6-8 relaxed strides on grass x 60-75m Thursday Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM Sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start Sunday Week 43 Session

Tuesday Wednesday

Friday Saturday

Tuesday Wednesday

Friday Saturday

Monday

a) sprint drills: b) 2x 120m, 90m, 75m fast relaxed @ 80% effort [walk back; 6 min] a) 4 minute easy run on grass b) Mini circuit Inc low-intensity plyometric work c) 6-8 relaxed bend runs, c 60-80m [full recovery]

Tuesday Wednesday

Thursday

Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM a) Sprint drills: b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Friday Saturday

Sunday Week 44 Monday Session Sprint Stride technique rehearsal: a) 6-8 x cadence runs through 6x 6 hurdles b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start [2 min; full] Sprint Drive technique rehearsal: a) 4-6 accelerations through sprint-drive sticks b) 6-8 block or crouch clearances on straight and bend c) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch [full recovery] Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM Sprint drills: 3x 60m Timed Trials from blocks [full recovery] Sunday Week 45 Monday Tuesday Session 8-10 min relaxed recovery run on grass, 70% effort

Tuesday Wednesday

Thursday

Friday Saturday

Wednesday Thursday

8-10 relaxed strides on grass x 60-80m Home-worked mobility routine Dynamic flexibility: Active static flexibility work beyond present ROM 8-10 min relaxed recovery run on grass, 70% effort

Friday Saturday Sunday Intermediate Sprint - Phase 6 - Late Summer

REGENERATION/ LATE COMPETITION (7 Weeks) Objectives and methodology: This phase represents an extension of the previous phase with reduced volume, increased but controlled effort in all runs and varied distance timed trials as a reliable indication of increasing velocity and speed endurance status, with easy recovery runs on grass to regenerate a sound aerobic base in a relaxed training environment. Week 46 Monday Tuesday Wednesday Thursday 6- 10 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM Sprint drills: 1x 100m, 200m, 60m Timed Trials from blocks [full recovery between] Repeat one of above TT, distance to be chosen by athlete Sunday Week 47 Monday Session Sprint drills: 1x 120m, 2x 90m, 3x 75m: fast relaxed [slow walk back; 6-8 min between sets] Tuesday Wednesday a) Sprint stride technique rehearsal: 4-6 x cadence runs through 6x 6 hurdles placed 1m apart b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start [2 min] Session 8- 12 min easy run on grass

Friday Saturday

Thursday

Mobility Dynamic flexibility Active static flexibility work beyond present ROM Rest

Friday Saturday Sunday Week 48 Monday Tuesday Wednesday Thursday 6- 10 min easy run on grass Mobility Dynamic flexibility Active static flexibility work beyond present ROM Rest Session 8- 12 min easy run on grass

Friday Saturday Sunday Week 49 Monday Session Sprint drills 1x 120m, 2x 90m, 3x 75m: fast relaxed [slow walk back; 6-8 min between sets] Tuesday Wednesday a) Sprint stride technique rehearsal: 4-6 x cadence runs through 6x 6 hurdles placed 1m apart b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start [2 min] Thursday Mobility Dynamic flexibility Active static flexibility work beyond present ROM Sprint drills 1x 100m, 200m, 60m Timed Trials from blocks [full recovery between] Repeat one of above TT, distance to be chosen by athlete Sunday Weeks 50 52 : TRANSITION: The final three weeks of the training year should be regarded as a period of rest, recovery and regeneration in which the athlete is encouraged to recharge batteries between one training year and the next.

Friday Saturday

Light, occasional training at much lower volume and intensity, or relaxed participation in different activities (e.g. swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training practised throughout the previous twelve months.

High Knee Lift Lift the knees as high as you can Pump your arms Stay on your toes throughout

Cariocas Move sideways on and cross the trailing leg in front Uncross the legs and move the trailing leg behind Increase the speed as you get the hang of the footwork!

Heel Flicks Kick one leg out in front of you Hop forwards slightly on the other leg Swap legs

Heel to Bum Kick your heels up to touch your bum Stay on your toes and pump your arms Works the hamstrings and stretches the quads

Skip B Raise one knee and kick the foot out in front At the same time hop forwards on the standing leg Bring the foot quickly back to the floor

High Kicks Kick one leg up high in front of you Touch your hands under your leg At the same time hop forwards on the standing leg before swapping legs

Walking Lunges Take a large step forwards Bend the back knee towards the floor and front knee to 90 degrees Step forwards with the back leg and repeat

Side Steps Stand sideways on and step out with the lead leg Side-step and bring the trail leg to meet the lead leg Repeat to work the groin muscles

Heel to Bum Skip B Raise one knee and kick the foot out in front At the same time hop forwards on the standing leg Bring the foot quickly back to the floor Kick your heels up to touch your bum Stay on your toes and pump your arms Works the hamstrings and stretches the quads

High Kicks

Kick one leg up high in front of you Touch your hands under your leg At the same time hop forwards on the standing leg before swapping legs

Walking Lunges Take a large step forwards Bend the back knee towards the floor and front knee to 90 degrees Step forwards with the back leg and repeat

Side Steps Stand sideways on and step out with the lead leg Side-step and bring the trail leg to meet the lead leg Repeat to work the groin muscles

Jumping Lunges Bound forwards with the leading leg bent Land both feet at the same time and drop into a lunge position Swing the back leg forwards and repeat

Heel to Hand Lift one knee up and out to the side Touch the side of the heel on your hands Then immediately hop forwards on the other leg and swap legs

Straight Leg Swings Keep on your toes throughout Swing one leg forwards keeping the knee straight When you land, swing the other leg forwards and repeat

High Knees with Leg Swing Raise one knee and return it back to the floor as fast as you can Swing the other leg through, keeping the knee straight Swap legs

Toe Flicks Keep the knees straight as you push off from your toes Flick the leg forward Use only your calfs and don't let the heels touch the floor

Dynamic Hamstring Stretch Take one leg out in front, keep it straight and bend the other leg Reach forwards with the hand as you bend forward to increase the stretch Stand up slowly and step forwards to swap legs

Dynamic Quadriceps Stretch Bend one knee and grab the foot behind you Pull it in tight to feel a gentle stretch Lower the leg, step forwards and swap legs

Dynamic Gluteal Stretch Lift one ankle so the outside ankle is on the lower thigh Bend the standing leg and lean forwards to increase the stretch Stand up slowly, step forward and change legs

Dynamic Side Stretch Take the right leg forwards and cross it over the left Raise the left arm over your head and stretch to your right Stand upright, step forward with the right leg and perform to the other side

Walking Squat Stand sideways on, feet wider than shoulder width Perform a squat Stand up, spin round on the lead leg to face the back wall and repeat