Sprinters: Improve Each Aspect of Your Speed | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Sprinters: Improve Each Aspect of Your Speed

April 7, 2013 | Raymond Tucker

Must See Track & Field Videos

Having trouble shaving time off your 100- or 200-meter sprints? Try the following track workout. It will improve each component of your speed—acceleration, mobility, stride length and stride frequency.

For sprinters, speed workouts do not have to be extensive. You must manage your body and focus on specific aspects of your sprinting. No need for multiple speed drills or long-duration workouts.

This workout will help you take care of your body and maximize your speed for your next race.

Preparation and Recovery

Always take time to warm up and cool down before and after a workout. If you don't have time to do this, you don't have time to train.

Warm-Up

Cooldown

  • Static Stretches - hold each stretch for 20 seconds
    • Quads
    • Hamstrings
    • Adductors
    • Hips
    • Back
    • Calves

Speed Program

Monday: Acceleration

Tuesday: Endurance

Do these sprints on grass.

  • Sprints - 6x200-meters at 65-85% (rest 1 minute between sets)

Wednesday: Speed

Thursday: Endurance

Do these sprints on grass.

  • Sprints: 6x150 meters at 85-95% (rest 1 minute between sets)

Friday: Acceleration

Photo: bootcampideas.com

Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
More Cool Stuff You'll Like

The 5 Elements of a Successful Speed Training Program

3 Speed Training Essentials You Must Develop to Get Faster

4 Powerful Band Agility Drills

How Sammy Watkins Built His Game-Breaking Speed

Stability Training Can Improve Your Agility and Range of Motion

How to Safely Decelerate Faster

8 Positions to Lower Your 40-Yard-Dash Time

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Rev Up Your Sprint Training With These Complexes

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: Multidirectional Run

3 Box Drills That Develop True Game Speed

How to Build First-Step Quickness for Baseball and Softball

Get Faster With 'The .10 Second Difference' From EXOS

How to Improve Your Basketball Quickness in 5 Minutes

Make Quick and Powerful Cuts Like Adrian Peterson

4 Foot Speed Drills to Increase Speed and Agility

Here's Why Andre Williams' Breakout Performance Was No Fluke

5 Essential Cross Country Workouts Explained

2-Week Long-Distance Track Workout Training Plan

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Lengthen Your Stride for Maximum Speed

Improve Your Football 40 Time During the Season

Ditch the Sprints. Here's How to Build True Sports Speed

12-Week Off-Season Baseball Speed Workout

5 Ways to Spice Up Your Ladder Drills

STACK Challenge: 300-Yard Shuttle

Get the Most Out of Foam Rolling

3 Speed Workouts to Improve Your Top-End Sprints

ZSeries 10-Minute Workouts: The Treadmill Challenge

Soccer Speed and Agility Drills for Women

Build Game-Breaking Speed With This Exercise

Burn Your Competition with This Sprint Workout

Speed Plyometrics to Help You Run Faster

Michael Johnson's Guide to a Faster 40

ZSeries 10-Minute Workouts: Track Sprints

10 Reasons Why You're Not Getting Faster

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Skipping Drills: The Missing Link From Your Speed Workouts

How to Train for Speed in Cold Weather

Reactive Agility: The Next Big Thing in Speed Training

Build Strength for Baseball and Softball Speed

Improve Your Footwork to Improve Football Agility

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Get Faster With the Ultimate Stair Workout

The Off-Season Baseball Speed and Agility Workout Program

Sprint Faster With Speed Demons

The Secret to Tom Brady's Newfound Speed