the 5 components of the 100m sprint

7/16/2019 The 5 Components of the 100m Sprint

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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


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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 Session

Monday

Tuesday 3x 6 min grass rectangle: 60m x 30m:stride, walk, stride, jog

[3 min rest between sets]

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

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 Session

Monday

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

Wednesday


b) circuit training:


Friday

Saturday a) Sprint drills:

b)2x 2x 70m

Sunday
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Week 3 Session

Monday

Tuesday 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog

[3 min rest]

Wednesday




Friday


b) 2x 2x 80m: relaxed striding focussing on sound technique, 70-75% effort;

[walk back; 6 min]

Sunday

Week 4 Session

Monday

Tuesday 2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog

[3 min rest]

Wednesday


b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between sets]


Friday


b) 2x 2x 80m

Sunday

Week 5 Session

Monday

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

Wednesday





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Friday



[walk back; 6 min]

Sunday

Week 6 Session

Monday

Tuesday 2x 250m, 150m

[walk back; 6 min]

Wednesday




Friday

Saturday a) Sprint drills

b) 2x 2x 90m

Sunday

Week 7 Session

Monday

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

Fast relaxed, c 70% effort

[walk back]

Wednesday


b) circuit training: 3x 7 - add star jump exercise


Friday


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

Sunday

Week 8 Session

Monday


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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:


Friday


b) 2x 3x 70m

Sunday

Week 9 Session

Monday


[walk back; 6 min]

Wednesday


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



[walk back; 6 min]

Sunday

Week 10 Session

Monday


[walk back; 6 min]

Wednesday



c) 6-8 relaxed strides on grass

OR 3-4 shallow grass hills [walk back]

Friday


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b) 2x 3x 80m

Sunday

Week 11 Session

Monday

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

[walk back]

Wednesday





Friday



[walk back; 6 min]

Sunday

Week 12 Session

Monday

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

Wednesday





Friday


b) 2x 3x 90m

Sunday


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Week 13 Session

Monday

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

Wednesday



c) 6-8x 40-60m relaxed strides on grass

OR 8-10 shallow hills x 60-80m

Friday


b) 2x 70m, 80m, 90m: relaxed striding, focussing on sound technique, 70-75% effort

[walk back; 6 min]

Sunday

Week 14 Session

Monday

Tuesday 10-12 min jog on grass

Wednesday



6-8x 40-60m relaxed strides on grass


Friday


b) 2x 70m, 80m, 90m

Sunday

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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-levelanaerobic 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 Session

Monday

Tuesday a) Sprint drills

b )2x 3x 120m: fast relaxed,

c 75-80% effort;

[walk back; 6 min]

Wednesday


b) circuit training: 2x double sets x 6 exercises

c) 8 min steady run on grass

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 startx 30m drive from 3 point start

x 40m from blocks or crouch

[full recovery]

Sunday

Week 16 Session

Monday

Tuesday a) sprint drills:

b) 2x 3x 120m

Wednesday

Thursday 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]


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Friday

Saturday Sprint Stride technique rehearsal:

a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart

[full recovery]


[2 min; 8 min]

Sunday

Week 17 Session

Monday

Tuesday a) sprint drills

b) 2x 3x 120m

Wednesday

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


Friday

Saturday Sprint Drive technique:


90cm apart


c) 3-4x 20m drive from 2 point start

x 30m drive from 3 point start


Sunday

Week 18 Session

Monday


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


Friday


a) ) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart

[full recovery]


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b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start

[2 min; 6 min]

Sunday

Week 19 Session

Monday


b) 2x 4x 90m

Wednesday




Friday

Saturday Sprint Drive technique:


90cm apart





Sunday

Week 20 Session

Monday


b) 2x 4x 90m

Wednesday




Friday

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

[full recovery]


[2 min; 6 min]

Sunday


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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 Session

Monday


b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart

c) 5x 30-40m sprint from 10m rolling start

Wednesday


b) mini circuit:2 x4x 30/30 sec

Torso roller, scissor squat thrust,

Step up, skip rope


Friday

Saturday 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

Sunday

Week 22 Session

Monday

Tuesday 2x 3x 120m @ 80- 85% effort[walk back; 6-8 min]

Wednesday


b) mini circuit:

2 x4x 30/30 sec

Torso roller, scissor squat thrust,

Step up, skip rope


Friday


a) 4-6 accelerations through sticks placed on ground

50cm, 60,cm, 70cm, 80cm, and 90cm apart

b) 4-6 block or crouch clearances




[full recovery]

Sunday

Week 23 Session

Monday


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b) 6-8 x cadence runs through 6x 6 hurdles


Wednesday


b) mini circuit:

2 x4x 30/30 secTorso roller, scissor squat thrust,

Step up, skip rope


Friday

Saturday 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

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 Session

Monday

Tuesday Sprint Drive technique rehearsal:

a) 4-6 accelerations through sprint-drive sticksb) 6-8 block or crouch clearances on straight and bend



x 40m from blocks or crouch [full recovery]

Wednesday


a) 4-6 x cadence runs through 6x 6 hurdles


[2 min]

Friday

Saturday a) sprint drills:

b)1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

[slow walk back]

Sunday

Week 35 Session

Monday

Tuesday 10-12 min easy run on grass, 60-70% on grass

Wednesday


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Thursday 8-10 relaxed strides on grass, 60-80m from 10m rolling start

[2 min]

Friday


b) 3x 100m Timed Trials

Sunday

Week 36 Session

Monday


b) 2x 120m, 90m, 75m

[walk back; 6 min]

Wednesday

Thursday 8-10 relaxed strides on grass x 60-80m

Friday


b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday

Week 37 Session

Monday


a) 4-6 accelerations through sprint-drive sticks





Wednesday

Thursday Sprint Stride technique rehearsal:a) 4-6 x cadence runs through 6x 6 hurdles


[2 min]

Friday

Saturday a) sprint drills


[full recovery]

Sunday

Week 38 Session

Monday







Wednesday



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[2 min]

Friday


b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling startSunday

Week 39 Session

Monday







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 rolli ng start

[2 min]

Friday



[full recoveries]

Sunday

Week 40 Session

Monday

Tuesday 8-10 min relaxed recovery run on grass, 70% effort

Wednesday


Friday



Sunday

Week 41 Session

Monday


b) 2x 120m, 90m, 75m

[walk back; 6 minutes]

Wednesday


Friday



Sunday


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Week 42 Session

Monday




c) 3-4x 20m drive from 2 point startx 30m drive from 3 point start

Wednesday




[2 min]

Friday



Sunday

Week 43 Session

Monday

Tuesday 10-12 min easy run on grass

Wednesday


Friday



[full recoveries]

Sunday

Week 44 Session

Monday


b) 2x 120m, 90m,75m

Wednesday




[2 min]

Friday


b) 1x 50m, 60m, 70m, 80m, 90m

from 5m rolling start

Sunday

Week 45 Session

Monday


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b) 2x 120m, 90m, 75m

Wednesday


Friday


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 Session

Monday


Wednesday

Thursday 6-10 min easy run on grass

Friday



[full recoveries]

Sunday

Week 47 Session

Monday


b) 1x 90m, 2x 75m, 3x 60m

[walk back between runs; 6 min between sets]

Wednesday




[2 min]

Friday

Saturday Rest


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Sunday

Week 48 Session

Monday


Wednesday

Thursday 8-10 min steady run on grass

Friday

Saturday Rest

Sunday

Week 49 Session

Monday


b) 1x 90m, 2x 75m, 3x 60m

[walk back between runs; 6 min between sets]

Wednesday




[2 min]

Friday


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.


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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 GeneralConditioning (seeEARLY-MID WINTER) and further development of the work introduced in the initial Specific

Conditioning phase (seeLATE WINTER)

Week 24 Session

Monday


[walk back; 6 min]

Wednesday

Thursday 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


FridaySaturday 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

Sunday

Week 25 Session

Monday

Tuesday 2x 250m, 150m,

[walk back; 6 min]

Wednesday


b) circuit training:c) 6-8 relaxed strides on grass


Friday

Saturday 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

Sunday

Week 26 Session

Monday

Tuesday 2x 2x 180m

Wednesday


b) circuit training


Friday


a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm, and

90cm apart


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[full recovery]

Sunday

Week 27 Session

MondayTuesday 2x 2x 180m

[walk back; 6 min]

Wednesday

Thursday a a) 4 min easy run on grass;

b) circuit training


Friday

Saturday 2x 4x 90m

[walk back; 6 min]

Sunday

Week 28 SessionMonday

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

[walk back]

Wednesday



c)6-8 relaxed strides on grass x 40-60m

Friday

Saturday 2x 4x 90m

Sunday

Week 29 SessionMonday

Tuesday 2x2x 180m

[walk back; 6 min]

Wednesday



c) 6-8 relaxed strides on grass x 40-60m

Friday




[2 min; 8 min]

Sunday

Week 30 Session

Monday

Tuesday 2x 2x 180m

Wednesday


b) circuit training


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Friday

Saturday 2x 4x 90m

Sunday

Week 31 Session

Monday

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

[walk back]

Wednesday


b) circuit training


Friday

Saturday Sprint Drive technique

rehearsal:

a) 4-6 accelerations through

sprint-drive sticksb) 3-4 block or crouch clearances on straight and bend




Sunday

Week 32 Session

Monday

Tuesday 2x 4x 120m

[walk back; 6 min]Wednesday

Thursday a)4 min easy run on grass;



Friday

Saturday 2x 4x 90m

Sunday

Week 33 Session

Monday

Tuesday 2x 4x 120m

WednesdayThursday a) 4 min easy run on grass;

b) circuit training


Friday




[2 min; 8 min]


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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 sprintdrills; to increase range of mobility (ROM) via home-worked flexibility routine.

;

Week 1 Session

Monday 2x 10 min grass rectangle:

80m x 40m: stride, walk, stride, jog


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


b) 2x 3x 70m relaxed striding, focussing on sound sprinting technique c 75% effort;

[walk back recovery; 6 min]

Sunday

Week 2 Session

Monday 2x 10 min grass rectangle:

80m x 40m: stride, walk, stride, jog


Tuesday


b) Circuit Training:


Thursday Mobility


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Dynamic flexibility


Friday


b) 2x 3x 70m

Sunday

Week 3 Session

Monday 2x 12 min of 400m track laps:

100m each x

stride, jog, stride, jog

[3 min rest]

Tuesday




Thursday Mobility

Dynamic flexibility


Friday




Sunday

Week 4 Session

Monday 2x 12 min of 400m track laps:

100m each x

stride, jog, stride, jog

[3 min rest]

Tuesday


b) Circuit Training: [increase rest to 3 min but skip rope for 30 sec between sets]


Thursday Mobility

Dynamic flexibility



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Friday

Saturday a)Sprint drills

b) 2x 3x 80m

Sunday

Week 5 Session

Monday 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




Thursday Mobility

Dynamic flexibility


Friday




Sunday

Week 6 Session

Monday a) Sprint drills:

b) 2x 2x 250m

Tuesday




Thursday Mobility

Dynamic flexibility


Friday


b) 2x 3x 90m

Sunday


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Week 7 Session


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


b) Circuit Training: 3x 9add Burpees exercise


Thursday Mobility

Dynamic flexibility


Friday

Saturday a)Sprint drillsb) 2x 4x 70m

relaxed striding, focussing on sound technique c 75% effort;


Sunday

Week 8 Session


b) 2x 180m, 2x 150m, 2x 120m

Tuesday




Thursday Mobility

Dynamic flexibility


Friday


b) 2x 4x 70m

Sunday

Week 9 Session


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


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[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 60-75mOR 4-6 shallow grass hills x 60-80m [walk back]

Thursday Mobility

Dynamic flexibility


Friday


b) 2x 4x 80m relaxed striding, focussing on

sound technique 70- 75% effort;


Sunday

Week 10 Session


b) 2x 2x 250m

Tuesday


b) Circuit training:

c) 6-8 relaxed strides on grassOR 4-6 shallow grass hills

Thursday Mobility

Dynamic flexibility


Friday


b) 2x 4x 80m

Sunday

Week 11 Session


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]


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Tuesday




OR 4-6 shallow grass hills

Thursday Mobility

Dynamic flexibility


Friday


b) 2x 4x 90m relaxed striding, focussing on

sound technique c 75% effort;


Sunday

Week 12 Session


b) 2x 180m, 2x 150m, 2x 120m

Tuesday


b) Circuit training


OR 4-6 shallow grass hills

Thursday MobilityDynamic flexibility


Friday


b) 2x 4x 90m

Sunday

Week 13 Session

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

Tuesday

Wednesday 5 min easy run on grass

Circuit Training

6-8 relaxed strides on grass x 60-75m



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Thursday Mobility

Dynamic flexibility


Friday

Saturday a) Sprint drillsb) 2x 70m, 80m, 90m, 80m, 70m relaxed striding, focussing on sound technique c

75% effort;


Sunday

Week 14 Session

Monday 12-15 min jog on grass

Tuesday

Wednesday a) 5 min easy run on grassb) Circuit Training



Thursday Mobility

Dynamic flexibility


Friday


b) 2x 70m, 80m, 90m, 80m, 70m

Sunday

Intermediate Sprint - Phase 2 - Late Winter

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 home-

worked flexibility routine

Week 15 Session


b) 1x 5x 150m

fast relaxed c 75-80% effort

[slow walk back]


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Tuesday



2x double sets x 8 exercises


Thursday Mobility

Dynamic flexibility


Friday


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



Sunday

Week 16 Session


b) 1x 5x 150m

Tuesday


b) Circuit training



Thursday MobilityDynamic flexibility


Friday


b) Sprint Stride technique rehearsal:


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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 Session


b) 1x 5x 150m

Tuesday




Thursday Mobility

Dynamic flexibility


Friday



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 bendiii) 3-4x 20m drive from 2 point start



[full recovery]

Sunday

Week 18 Session


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


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b) Circuit training



Thursday Mobility

Dynamic flexibility


Friday





Sunday

Week 19 Session


b) 3x 2x 120m

Rep 1 each set:

Acceleration run, each 40m becoming faster

Rep 2 each set:



Tuesday




Thursday Mobility

Dynamic flexibility


Friday



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


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iii) 3-4x 20m drive from 2 point start



[full recovery]

Sunday

Week 20 Session

Monday a) sprint drills

b) 3x 2x 120m

Rep 1of each set:


Rep 2 of each set:



Tuesday


b) Circuit training



Thursday Mobility

Dynamic flexibility


Friday





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


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Tuesday

Wednesday a) sprint drillsb) mini circuit: 2x 6x 30/30 sec

Press up, sit up, skydiver, lunges, step ups, torso roller

[2 min rest]


Thursday Mobility

Dynamic flexibility


Friday



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 Session


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


Thursday Mobility

Dynamic flexibility


Friday



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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 Session




Tuesday

Wednesday a) Sprint drills

b) mini circuit:

2x 6x 30/30 sec


Thursday Mobility

Dynamic flexibility


Friday



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 (seeEARLY-MID WINTER) and further development of the work introduced in the initial SpecificConditioning phase (seeLATE WINTER), with the additional introduction of low-intensity plyometric exercises

and resistance work to develop elastic strength and special strength levels.

Week 24 Session


b)2x 2x 250m
http://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase1.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase1.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase1.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase2.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase2.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase2.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase2.phphttp://www.teachpe.com/track_and_field/sprints/intermediate_sprints_phase1.php


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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


Thursday Home-worked mobility routine

Dynamic flexibility:


Friday


b) 2x 4x 90m

fast relaxed @ 80-85% effort, focussing on sound sprinting technique


Sunday

Week 25 Session


b) 2x 2x 250m

Tuesday


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 60-75mThursday Home-worked mobility routine



Friday




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[2 min; 6 min]

Sunday

Week 26 SessionMonday Sprint drills:

5x 180m

Fast relaxed @ c 80% effort

[walk rest of lap]

Tuesday


b) circuit training


Inc. med ball work,

e.g. lunge with med ball x 3 kgside-twists x 2 kg





Friday



i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cmand 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

ii) 3-4 harness runs x 10-15m

Sunday

Week 27 Session


b) 5x 180m

Tuesday


b) circuit training


Work/rest

Inc. low-intensity

Plyometrics work


bunny hop onto bench (step back down),


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bench astride jumps





Friday


b) 2x 4x 90m

fast relaxed @ 8085% effort, focussing on sound sprinting technique


Sunday

Week 28 Session


b) 2x 180m, 2x 150m, 2x 120m

fast relaxed effort

[walk back; 6-8 min]

Tuesday


b) circuit training


Inc. med ball work,


side-twists x 2 kg





Friday




c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start [2

min; 6 min]

Sunday

Week 29 Session


b) 2x 180m, 2x 150m, 2x 120m


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Tuesday


b) circuit training


Work/rest

Inc. low-intensityPlyometrics work



bench astride jumps





Friday



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


Sunday

Week 30 Session


b) 5x 150m

fast relaxed @ 80-85% effort

[walk rest of lap]

Tuesday


b) circuit training


Inc. med ball work,


side-twists x 2 kg





Friday


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b) 2x 4x 90m

fast relaxed @ 80- 85% effort, focussing on sound sprinting technique

[slow walk back; 6- 8 min]

Sunday

Week 31 Session


b) 5x 150m

Tuesday


b) circuit training


Work/restInc. low-intensity

Plyometrics work








Friday





[2 min; 6 min]

Sunday

Week 32 Session


b) 3x 2x 120mRep 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


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b) circuit training


Inc. med ball work,


side-twists x 2 kg





Friday



i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm,

70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cmapart


Sunday

Week 33 Session


b) 3x 2x 120m

Rep 1of each set:

Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%)Rep 2 of each set:


Tuesday


b) circuit training


Work/rest

Inc. low-intensity

Plyometrics work








Friday


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b) 2x 4x 90m

fast relaxed at 80 -85% effort, focussing on sound sprinting technique


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 home-

worked flexibility routine

Week 34 Session

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


[2 min between reps; full between sets]

Tuesday

Wednesday Sprint Drive technique rehearsal:


sprint-drive sticks

b) 6-8 block or crouch clearances on straight and bendc) 3-4x 20m drive from 2 point start






Friday


b) 3x 2x 90m:

Rep 1of each set:

Acceleration run, each 30m becoming faster(E.g. 80%, 85%, 90%)

Rep 2 of each set:



Sunday

Week 35 Session


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6x 6 hurdles



Tuesday



sprint-drive sticks








Friday


b) 3x 2x 90m:

Rep 1 of each set:


Rep 2 of each set:


Sunday

Week 36 Session


b) 2x 120m, 90m, 75m fast relaxed @ 80% effort

[walk back; 6 min]

Tuesday

Wednesday a)4 minute easy run on grass

b)Mini circuit 2x 6 x 30/30 sec Inc mad ball work





Friday

Saturday Sprint drills:

3x 100m Timed Trials from blocks

or Minor Competition

Sunday

Week 37 Session




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[walk back; 6 min

Tuesday


b) Mini circuit

Inc low-intensity plyometric work

c) 6-8 relaxed bend runs, c 60-80m

[full recovery]




Friday


b) 1x 50m, 60m, 70m, 80m, 90m

drive and relax from 5m rolling start

Sunday

Week 38 Session

Monday Sprint Drive technique rehearsal:






Tuesday


b) Sprint drills:





Friday



Sunday

Week 39 Session



6x 6 hurdles



[2 min; full]


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Tuesday


b) Mini circuit: 2x 6x 30/30 sec

Inc med ball work


[full recovery]




Friday


b) 3x 2x 120m:

Rep 1of each set:


(E.g. 80%, 85%, 90%)

Rep 2 of each set:



Sunday

Week 40 Session

Monday Sprint Drive technique rehearsal:






Tuesday


b) Mini circuit






Friday


b) 3x 2x 120m:

Rep 1of each set:


(E.g. 80%, 85%, 90%)

Rep 2 of each set:




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Sunday

Week 41 Session



6x 6 hurdlesb) 2x 20m, 50m, 30m, 40m,50m to full speed


[2 min; full]

Tuesday


b) Sprint drills


[full recovery]


Dynamic flexibility:Active static flexibility work beyond present ROM

Friday



Or Minor Competition

Sunday

Week 42 Session

Monday a) sprint drills:

b) 2x 120m, 90m, 75m fast relaxed @ 80% effort[walk back; 6 min]

Tuesday


b) Mini circuit: 2x 6x 30/30 sec

Inc med ball work





Friday



Sunday

Week 43 Session


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Monday a) sprint drills:


[walk back; 6 min]

Tuesday


b) Mini circuit



[full recovery]




Friday


b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling startSunday

Week 44 Session



6x 6 hurdles



[2 min; full]

Tuesday










Friday



[full recovery]

Sunday

Week 45 Session

Monday 8-10 min relaxed recovery run

on grass, 70% effort

Tuesday


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Wednesday 8-10 relaxed strides on grass x 60-80m




Friday

Saturday 8-10 min relaxed recovery runon grass, 70% effort

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 Session

Monday 8- 12 min easy run on grass

Tuesday

Wednesday 6- 10 min easy run on grass

Thursday Mobility

Dynamic flexibility


Friday


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 Session

Monday 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


[2 min]


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Thursday Mobility

Dynamic flexibility


Friday

Saturday Rest

Sunday

Week 48 Session

Monday 8- 12 min easy run on grass

Tuesday

Wednesday 6- 10 min easy run on grass

Thursday Mobility

Dynamic flexibility


Friday

Saturday Rest

Sunday

Week 49 Session

Monday 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


[2 min]

Thursday Mobility

Dynamic flexibility


Friday

Saturday 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 5052 :

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.


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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
http://www.teachpe.com/speed/video/high_knee_lift.phphttp://www.teachpe.com/speed/video/carioca.phphttp://www.teachpe.com/speed/video/carioca.phphttp://www.teachpe.com/speed/video/heel_flicks.phphttp://www.teachpe.com/speed/video/heel_to_bum.phphttp://www.teachpe.com/speed/video/heel_to_bum.phphttp://www.teachpe.com/speed/video/heel_flicks.phphttp://www.teachpe.com/speed/video/carioca.phphttp://www.teachpe.com/speed/video/high_knee_lift.php


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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

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
http://www.teachpe.com/speed/video/high_knee_skipping.phphttp://www.teachpe.com/speed/video/high_kicks.phphttp://www.teachpe.com/speed/video/walking_lunge.phphttp://www.teachpe.com/speed/video/side_steps.phphttp://www.teachpe.com/speed/video/heel_to_bum.phphttp://www.teachpe.com/speed/video/high_knee_skipping.phphttp://www.teachpe.com/speed/video/high_kicks.phphttp://www.teachpe.com/speed/video/high_kicks.phphttp://www.teachpe.com/speed/video/high_knee_skipping.phphttp://www.teachpe.com/speed/video/heel_to_bum.phphttp://www.teachpe.com/speed/video/side_steps.phphttp://www.teachpe.com/speed/video/walking_lunge.phphttp://www.teachpe.com/speed/video/high_kicks.phphttp://www.teachpe.com/speed/video/high_knee_skipping.php


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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
http://www.teachpe.com/speed/video/walking_lunge.phphttp://www.teachpe.com/speed/video/side_steps.phphttp://www.teachpe.com/speed/video/jumping_lunges.phphttp://www.teachpe.com/speed/video/heel2hand.phphttp://www.teachpe.com/speed/video/straight_leg_swings.phphttp://www.teachpe.com/speed/video/high_knee_leg_swings.phphttp://www.teachpe.com/speed/video/toe_flicks.phphttp://www.teachpe.com/speed/video/hamstring_stretch.phphttp://www.teachpe.com/speed/video/hamstring_stretch.phphttp://www.teachpe.com/speed/video/toe_flicks.phphttp://www.teachpe.com/speed/video/high_knee_leg_swings.phphttp://www.teachpe.com/speed/video/straight_leg_swings.phphttp://www.teachpe.com/speed/video/heel2hand.phphttp://www.teachpe.com/speed/video/jumping_lunges.phphttp://www.teachpe.com/speed/video/side_steps.phphttp://www.teachpe.com/speed/video/walking_lunge.php


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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
http://www.teachpe.com/speed/video/quad_stretch.phphttp://www.teachpe.com/speed/video/glut_stretch.phphttp://www.teachpe.com/speed/video/side_stretch.phphttp://www.teachpe.com/speed/video/squat.phphttp://www.teachpe.com/speed/video/squat.phphttp://www.teachpe.com/speed/video/side_stretch.phphttp://www.teachpe.com/speed/video/glut_stretch.phphttp://www.teachpe.com/speed/video/quad_stretch.php

the 5 components of the 100m sprint

Documents

sprint drills

sprint performance

walking sprint

junior sprint phase

starting blocks

exercises x

starting ability

reaction time