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Sprinters: Improve Each Aspect of Your Speed

April 7, 2013 | Raymond Tucker

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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...
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