SPRINTERS

A Message From Coach Delaney

Warm Ups (Every workout with great gusto!!)

1. Jog 400 meters – 600 meters
2. High knees x 2 (15 reps)
3. Small Bicycles x2
4. Straight Legs x 2
5. Walking lunge 20 x 2
6. Side Jacks x 2
7. Big Bicycles x 2
8. Karaoke x 2
9. High Skips x 2
10. Hamstring Sweeps x 2

TEMPO FORM ELEMENTS
1. Pulling
2. Foot Flexion
3. Swing Leg over stance knee
4. Extended back knee
5. Arms swing
6. Relax face, neck, and jaw


Tempo Workout #1

Warmup
12 -100s with walk back rest working each form element x 2
After each 4 tempo runs do 2x8 Back and Front Tosses with medicine ball



Tempo Workout #2

Warmup
(400 meter runners) 100 meter x 6 with 2 minute rest each decrease rest by 15 seconds (work each form element)

(200 meter runners) 250 meter x 6 with walk back rest (work each form element)

(100 meter runners) 150 meter repeats x 6 with walk back rest (work each form element)

After each 2 tempo runs do oblique partners pass with Medicine Ball: 10 x right rotation, 10x chest pass, 10 x left rotation


SPEED DAY ONE*

- Warm up
- 2 x 60 Buildups – no spike – 2 minutes rest
- 6 x 30 fast rolling starts – spikes, 3 minutes rest
- 2-4 x 60 three point starts – spikes, 8 minute rest
- 1-2 x 80 Three point starts – spikes, 10 minute rest
- 1 x 150 Standing start – spikes
- WALK or slow jog 400 – 800 cool down

SPEED DAY TWO*

- Warm up
- 2 x 60 Buildups 2 minute rest
- Put on spikes
- 1-2 x 20 meter fast standing starts 2 minute rest
- 4-6 x 20 meter Block Starts 3 minute rests
- 2 x 80 meter corners with standing starts 8 minute rests
- 3 x 40 meter flying 40’s with 4 minute rests
- WALK or jog 400-800 meter cool down



*Speed days are all about going as fast as you can! No slackers. Every run should be all out 100%!!!! If you are not tired when it’s over, you didn’t go fast enough.