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Sprint Training


LUCAS

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  • 4 months later...

The other day i tried soccer zig zag driblling drills. Not a footballer, but man the drill was amazing. Its because when you stopped at each side u need to accelerate from zero to quickly shift to the other side.

10 metres of this is equivalent to a 100m stride @ 60% intensity

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  • 4 months later...

Hill sprints are the shizzle. High intensity with short duration.

If you are in Auckland, try the hill out the back of Real Groovy Records. We used to run up 1/4, run down (swap partner who does this), then run up 1/2, run down (swap partner who does this), then run 1/3, run down (partner does this).

We did this regardless of ability (even if we had to struggle initially).

At twice a week, within 3 months we were able to run to the top twice in a row.

It increases the lung capacity, recovery time between bursts of activity, and makes running on the flat a breeze.

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Wanna Race?

I perform tuesdays routine with a 9kg weighted vest

and for thursdays i use a speed chute.

Week 1

Tuesday

• Warm Up

• Skips 25 yards

• Stretch

• Run 100m @ 75-80% then walk 100m (focus on form not on speed)

• Run 200m @ 75-80% then walk 200m (focus on form not on speed)

• Repeat four times

• Abs and Tornado ball work

• Cool down and stretch

Thursday

• Warm up

• Skips 25 yards

• Stretch

• 3 x 100yd acceleration runs (start at 50% and gradually build up to 90% through 100yds)

• 4x 20yd sprints at 100% - start from push up position

• 2 min rest

• 4x 30yd sprints at 100% - start from 3 point stance

• 2 min rest

• 2x 40yd sprints at 100% - start from 3 point stance

• 2 min rest

• 1x 60yd sprint at 100% - start from 3pt

• Abs and Tornado ball work

• Cool down and stretch

Week 2

Tuesday

• Warm Up

• Skips 30 yards

• Stretch

• Run 100m @ 75-80% then walk 100m

• Run 200m @ 75-80% then walk 200m

• Run 100m @ 75-80% then walk 100m

• Repeat four times

• Abs and Tornado ball work

• Cool down and stretch

Thursday

• Warm Up

• Skips 25 yards

• Stretch

• 3x 100yd accelerations

• 4x 20yd sprints at 100% - from push up position

• 2 min rest

• 4x 30yd sprints at 100% - from 3 pt stance

• 2 min rest

• 3x 40yd sprints at 100% - from 3pt

• 2 min rest

• 2x 60yd sprints at 100% - from 3 pt

• 5 min rest

• 5 resisted starts - , from front with your partner's hands on your shoulders

• Abs and Tornado ball

• Cool down and stretch

Week 3

Tuesday

• Warm up

• Skips 35 yards

• Stretch

• Run 200m @ 75-80% then walk 200m

• Run 300m @ 75-80% then walk 200m

• Repeat 5 times

• Abs and Tornado ball

• Cool down and stretch

Thursday

• Warm up

• Skips 25 yards

• Stretch

• 3x 100yd accelerations

• 6x Ladder runs (start in 2 pt lean stance and run through 7 hurdle sticks placed 1’, 1.5’, 2’, 2.5’, 3’, 3.5’, 4’ apart)

• 3x 20yd sprints at 100% - from push up position

• 2 min rest

• 4x 40yd sprints at 100% - from 3pt

• 2 min rest

• 3x 60yd sprints at 100% - from 3pt

• 2 min rest

• 2x 70yd sprints at 100% - from 3 pt

• Abs and Tornado ball

• Cool down and stretch

Weeks 4 and 5

Tuesday

• Same as week 3 except repeat 6 times

Thursday

• Same as week 3 except 4x20, 5x40, 4x60, 3x70

Week 6

Take this week off

Week 7

Tuesday

• Warm up

• Skips 50 yards

• Stretch

• Run 400m @ 75-80% then walk 200m

• Repeat 6 times

• Abs and Tornado ball

• Cool down and stretch

Thursday

• Warm Up

• Skips 25 yards

• Stretch

• 3x 100yd Accelerations

• 4x 30yd sprints at 100% - from push up position

• 8x 40yd sprints at 100% - from 3 pt (rest 3 min after #4)

• 4x 60yd sprints at 100% - from 3pt ( rest 4 min after #2)

• Abs and Tornado ball

• Cool down and stretch

Week 8

Tuesday

• Warm up

• Skips 55 yards

• Stretch

• Run 400m @ 75-80% then walk 200m

• Run 400m @ 75-80% then walk 100m

• Repeat 3 timesAbs and Tornado ball

• Cool down and stretch

Thursday

• Warm up

• Skips 25 yards

• Stretch

• 3x 100yd accelerations

• 3x 20yd sprints at 100% - from push up position

• 4x 10yd cable resisted starts

• 4x ladder run

• 12x 40yd sprints at 100% - from 3pt (rest 4min after #6)

• Abs and Tornado ball

• Cool down and stretch

Week 9

Tuesday

• Warm up

• Skips 60 yards

• Stretch

• Run 200m rest 30sec

• Run 300m rest 45 sec

• Run 400m rest 90 sec

• Run 400m rest 90 sec

• Run 300m rest 45 sec

• Run 200m

• Rest for 8 min

• Repeat

• Abs and Tornado ball

• Cool down and stretch

Thursday

• Warm up

• Skips 25 yards

• 3x 100yd accelerations

• 3x 20 yard sprints at 100% - from push up position

• 4x 10yd cable resisted starts

• 4x ladder run

• 4x 30yd sprints at 100% - from 3pt

• 12x 40yd sprints at 100% - from 3pt (rest 4 min after #6)

• Abs and Tornado ball

• Cool down and stretch

Week 10

Tuesday

• Warm up

• Skips 60 yards

• Stretch

• Run 100m rest 30sec

• Run 200m rest 40 sec

• Run 300m rest 60 sec

• Run 400m rest 90 sec

• Run 400m rest 90 sec

• Run 300m rest 60 sec

• Run 200m rest 40 sec

• Run 100m

• Rest for 8 min

• Repeat

• Abs and Tornado ball

• Cool down and stretch

Thursday

• Warm up

• Skips 25 yards

• Stretch3x 100yd accelerations

• 6x ladder run

• 4x 20yd sprints at 100% - from push up position

• 8x 40yd sprints at 100% - from 3 pt (rest 2 min after #4)

• Rest 3 min

• 4x 60 yd sprints at 100% - from 3pt (rest 2 min after #2)

• Rest 3 min

• 2x 80yd sprints at 100% - from 3pt

• Abs and Tornado ball

• Cool down and stretch

Week 11

Tuesday

• Same as week 10

Tuesday

• Same as week 10

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