Sprint Program – Week 7 of 10 Special Prep Phase

This week we start doing more event specific speed and speed endurance workouts.  Monday is our meet with St. Ann.  For the sprinters, that’s a speed endurance workout day.  Any time they sprint for more than 5-6 seconds at a time, that gets into the speed endurance area.  All our sprinters will do at least 200M of sprinting today.  Some will do more.

We’ll try to get two more speed endurance days in this week.  One of those days we’ll do 6 X 50M with 4-5 min rest.  We’ll be working on the drive phase of the 100M and 200M race – the first 20-30M – then transitioning into the max velocity phase.  The mechanics of sprinting change from the drive phase of a race to the max velocity phase.  We’ll be observing and coaching the kids on the proper body angle, arm action, and step over, drive down technique to get maximum velocity with minimum expenditure of energy.

The second sprint day will be another speed endurance day.  We’ll be simulating the workload they will feel at the CYO meet when they have to run preliminaries, semi-finals, and finals all within a 90 min. period.  So we’ll do 3-4 X 30/30/30 with 6 burpees after each 30M sprint.  This is a very tiring workout both mentally and physically.  They have to stay focused on executing the proper sprint technique even when they’re tired.

The in between days we’ll do recovery workouts – 10 X 100M @ 75% or 6 X 200 @ 75%.  We’ll keep the plyos and core (abs, hips, glutes, and hamstrings) work going.   This is essential to continuing to make them stronger and therefore faster and more explosive.