Sprint Drill Manual Drill Manual
Sprint Speed System Reference Guide
Core Library
Coaching Philosophy
Sprinting is about efficiency and force application . These drills are designed to be "un-screw-up-able" by focusing on simple rhythmic patterns and rigid body positions. Master the rhythm before adding the speed.
A-Series
Vertical Mechanics
01
A-Walk
Focus on "toe up" (dorsiflexion) and "knee up". Step over the opposite calf. Punch the ground.
02
A-Skip
Add a rhythmic double-tap skip. Keep the torso tall. Think "pop" off the pavement.
03
A-Run
High knee running with short strides. Fast feet, rigid ankles. No "butt kicking" here.
B-Series
Scissoring Force
01
B-Walk
Start like an A-walk, but extend the leg forward and "claw" back at the ground under the hip.
02
B-Skip
The "clawing" motion added to the skip rhythm. Essential for hamstring health and speed.
03
Straight Leg Bounds
Keep legs locked. Strike the ground with the ball of the foot. Scissor the legs quickly.
ACCEL
The Drive Phase
01
Wall Drill (Holds)
Lean against a wall at 45 degrees. Hold a perfect "A" position. Don't let the lower back arch.
02
Wall Drill (Switches)
From the hold position, switch legs on command. Sharp, violent movements. Hips stay forward.
PLYO
Reactive Power
Bulletproof Body
Prehab & Injury Prevention Routine
The Daily "Must-Dos"
Ankle Alphabet
"Write" the capital letters A-Z with your big toe while sitting. Increases mobility.
Hip Controlled Rotations
Slow, large circles with your hip while on all fours. Lubricates the joint.
Shin Splint Scraper
Lean against a wall, lift toes up towards shins. 3 sets of 20 reps. Strengthens the tibialis.
The "Core Four" Strength Standards
Master these bodyweight movements to build the structural integrity needed for high-speed sprinting.
1
Single Leg Glute Bridge
Lying on back, one leg in air, drive hips up with the other. Fix: Keeps hips level.
2
Deadbug
Lying on back, opposite arm/leg extension. Fix: Keep lower back pinned to the floor.
3
Copenhagen Plank
Side plank with top leg on a bench/chair. Fix: Pull bottom leg up. Groin health is key.
4
Nordic Curls (Assisted)
Kneeling, ankles held, lower body slowly to ground. Fix: Hamstring insurance.
Sprint Recovery Formula
Hydrate
Weight / 2 (oz)
Sleep
8.5 - 9 Hours
Refuel
Protein + Carb
Move
Light Walk/Mobility
Sprint Unit Plan The Sprint
Unit Plan
4-Week Advanced Speed & Endurance Progression
High Intensity Model
Training Philosophy
This program utilizes a "High/Low" split. High CNS days (Mon/Wed/Fri) focus on maximal output and endurance, while Low days (Tue/Thu) focus on aerobic recovery and technical rhythm.
Intensity Calculation
All percentages are based on current PB or goal times. Recovery on High days must be strictly followed to ensure neural power.
01
Week 1: The Engine Room
Day Focus Training Routine Day 1 Neural / Speed End. 2x60m (90-97%) R=Full. 2x120m @92-94%. 1x200m @90-92%. Day 2 Extensive Tempo 8x200m @ 70-75%. R=90s walk. Focus: Relaxation & Flow. Day 3 Spec. Endurance 2x300m @90-92% R=10-12m. 1x150m relaxed fast. Day 4 Curve Technical 6x150m @ 75-80%. Emphasis on curve running mechanics. Day 5 Lactate / Power 1x350m @92-95% OR 2x250m @92% R=Full.
02
Week 2: Loading Phase
Day Focus Training Routine Day 1 Neural / Speed End. 3x60m (90-97%) R=Full. 2x120m @94-96%. 1x200m @92%. Day 2 Extensive Tempo 10x200m @ 70-75%. R=90s walk. Day 3 Spec. Endurance 2x300m @92-94% R=12m. 2x150m relaxed fast. Day 4 Curve Technical 8x150m @ 75-80%. Curve focus. Day 5 Lactate / Power 1x350m @95% + 1x150m relaxed.
03
Week 3: Peak Phase
Day Focus Training Routine Day 1 Neural / Speed End. 2x60m (97%+) R=Full. 3x120m @94-96%. 2x200m @92%. Day 2 Extensive Tempo 12x200m @ 70-75%. R=90s walk. Day 3 Spec. Endurance 3x300m @92% R=12-15m. 1x150m All-out.
Athlete Training Log Athlete
Logbook
Sprint Speed System
Athlete Name
Team / Class
Performance Progress
Week 1 Baseline
60m Time
200m Time
Week 4 Goal
60m Time
200m Time
My Speed Mission
Technical Goal (e.g., Relaxation at top speed)
Mental Goal (e.g., Attacking the first 30m of the 200m)
Training Journal
Week 1: Baseline Establishment
Focus: Neural Power
Day Key Workout Details Notes / RPE (1-10) Day 1 2x60m (90-97%), 2x120m (92-94%), 1x200m (90-92%) Day 2 8x200m @ 70-75% (90s Walk Recovery) Day 3 2x300m @ 90-92% (10-12m Rest), 1x150m Relaxed Day 4 6x150m @ 75-80% (Curve Running Emphasis) Day 5 1x350m @ 92-95% OR 2x250m @ 92%
Week 2: Loading Volume
Focus: Endurance Capacity
Day Key Workout Details Notes / RPE (1-10) Day 1 3x60m (90-97%), 2x120m (94-96%), 1x200m (92%) Day 2 10x200m @ 70-75% (90s Walk Recovery) Day 3 2x300m @ 92-94% (12m Rest), 2x150m Relaxed Day 4 8x150m @ 75-80% (Curve Emphasis) Day 5 1x350m @ 95% + 1x150m Relaxed
Week 3: Peak Intensity
Focus: Maximum Spec. End
Day Key Workout Details Notes / RPE (1-10) Day 1 2x60m (97%+), 3x120m (94-96%), 2x200m (92%) Day 2 12x200m @ 70-75% (90s Walk Recovery) Day 3 3x300m @ 92% (12-15m Rest), 1x150m All-out Day 4 6x200m @ 80% (Curve/Higher Tempo) Day 5 1x400m @ Max effort OR 2x250m @ 95%
Speed Mechanics Slides SPEED
SYSTEM
The Science of Fast
Sprint Start
The Speed Formula
FORCE
How hard you hit
the ground
X
FREQ
How often you hit
the ground
=
SPEED
Pure Velocity
The Chassis
Speed starts with a rigid body. If your core is soft, you leak energy like a flat tire.
"Tall" Hips
Locked Ankles
Eyes on the Horizon
RIGIDITY = REBOUND
Don't absorb force—bounce off it!
Rocket Launch
The 45° Rule
Lean forward like you're falling, but keep a straight line from ankle to ear.
Piston Action
Punch the ground behind you. Don't reach forward; push the world away.
DRIVE
PHASE
Top Gear
Upright & Tall
Hips stay high. Head stays still. Feet land directly under the body.
Step Over
Think of stepping over your opposite knee. High knees lead to high force.
No Breaks, Just Fast
Sprinting is high-risk. Recovery isn't a suggestion; it's part of the training.
1
Sleep 8.5+
2
Hydrate
3
Listen to Pain
Phase One Starts Now
GET ON THE
TRACK.
Speed Cues Poster Sprint Cues
The Language of Speed
The Drive
"Push the Earth"
Don't reach forward. Apply all your force backward to project your body forward.
"Piston Knees"
Your legs are like engine pistons. Drive them straight down and back.
"Rip the Arms"
Hand to hip, hand to eye. Aggressive arm swings create leg power.
Top Speed
"Run Tall"
Imagine a string pulling the top of your head toward the sky. No slouching.
"Step Over"
Step over the opposite knee. High knees lead to powerful ground strikes.
"Toes to Nose"
Keep your toes pulled up toward your shins. This creates a "spring" in your foot.
Pro Tip
"Relax your face, relax your hands. Tension is the enemy of speed."
Tempo Training Guide Tempo Training
The Sprinter's Aerobic Base
Conditioning
The "Jogging" Trap
Traditional long-distance jogging turns explosive fast-twitch muscle fibers into slow-twitch fibers. For a sprinter, jogging makes you slow . However, you still need an aerobic base to recover between heats and handle multiple events.
The Tempo Solution
Extensive Tempo is running at 70-75% of your max speed. It looks like a smooth, rhythmic sprint. It increases vascularization (blood flow) and aerobic capacity without damaging your speed mechanics.
Execution Checklist
1
The 70-75% Rule
If your 200m PB is 24s, tempo pace is ~32-34s. It should feel "relaxed-fast."
2
90s Walk Recovery
Don't stand still. Walk back to the start. Keep blood flowing and heart rate steady.
3
Relaxed Form
Focus on loose hands and face. Tension during tempo leads to tension during races.
4
Curve Technique
On 150m reps, focus on leaning into the curve and driving the outside arm.
Tempo Progression
Week Session A (Linear) Session B (Curve Focus) 1 8 x 200m @ 70-75% (90s walk) 6 x 150m @ 75-80% 2 10 x 200m @ 70-75% (90s walk) 8 x 150m @ 75-80% 3 12 x 200m @ 70-75% (90s walk) 6 x 200m @ 80% (Higher Int.) 4 (Taper) 6 x 200m @ 70% (2m rest) 4 x 150m @ 75%
Vascular Flush
Tendon Health
CNS Recovery
Plyometric Power Routine Plyometric Power
Explosive Reactivity Routine
Force
Production
The Golden Rule: Quality Over Quantity
Plyometrics are meant to train the nervous system and tendons to store and release energy. If you are tired, you are not training power. Ground contact time should be as short as possible. If you "stick" to the ground, the rep doesn't count.
01
Ankle Pogos
Keep knees almost locked. Bounce using only the ankles. Think of your feet as stiff springs. CUE: "Pop off the pavement."
02
Broad Jumps
Jump for max horizontal distance. Focus on a powerful arm swing and a soft, stable landing. CUE: "Explode and Stick."
03
Depth Drops
Step off a 12-18" box. Land with both feet simultaneously in a quarter-squat. CUE: "Land Silent."
04
Speed Bounds
Exaggerated running stride. Drive the knee up and forward. Minimize time on ground. CUE: "Cover Ground Fast."
The Progression
Week Ankle Pogos Broad Jumps Advanced Move 01 3 sets x 10 3 sets x 5 Depth Drops (3x5) 02 4 sets x 10 4 sets x 5 Box Jumps (3x8) 03 3 sets x 15 5 sets x 5 Depth Jumps* (3x5) 04 2 sets x 10 3 sets x 3 Max Vert (3 reps)
*Depth Jumps: Step off box, land, and immediately jump for height. Only for advanced athletes with perfect landing form.
Rest Periods
2-3 minutes between sets. Your nervous system needs time to recharge.
Surface
Avoid concrete. Grass, track, or rubber mats are best for joint health.
Volume
Don't do extra reps. Plyos have a "delayed" fatigue effect.
Sprint Strength Guide Sprint Strength
Building the Power Engine
Structural
Integrity
Why Strength Matters for Sprinters
Sprinting is the most violent act a human body can perform. Strength training for sprinters isn't about "getting big"—it's about increasing force production and preventing the body from breaking under high-velocity loads. Focus on the posterior chain and core rigidity.
The Posterior Chain (Power)
Assisted Nordic Curls
The "hamstring insurance." Kneel, have a partner hold your ankles, and lower yourself as slowly as possible.
Focus: Eccentric control
SL Glute Bridges
Drive through the heel to lift hips. Keeps the glutes firing and pelvis stable during the drive phase.
Focus: Hip extension
Stability & Adductors
Copenhagen Planks
Side plank with top leg on a bench. Vital for adductor strength, which is the #1 protector against groin pulls.
Focus: Groin health
SL Bulgarian Split Squats
Rear foot elevated. Focus on keeping the knee tracked over the toe. Builds massive unilateral force.
Focus: Single-leg power
Core Rigidity (The Chassis)
Deadbugs
Move opposite arm/leg while keeping lower back pinned. Teaches core control during limb movement.
Focus: Ant-extension
Pallof Press
Hold a band or cable and push it forward, resisting the rotation. Prevents "energy leaks" in the torso.
Focus: Anti-rotation
Strength Integration
TUE: Posterior & Stability
• Nordic Curls: 3 x 5 (Slow)
• Copenhagen Plank: 3 x 20s/side
• SL Glute Bridge: 3 x 12/side
THU: Force & Chassis
• Bulgarian Split Squat: 3 x 8/side
• Deadbugs: 3 x 10/side
• Pallof Press: 3 x 12/side
Acceleration Checklist Acceleration Checklist
Week 2: Rocket Launch Peer Evaluation
Athlete
Observer
The Observer's Mission
Speed is hard to feel, but easy to see. Use this checklist during Wall Drills and 3-Point Starts. Watch for the "Rigid Line" and the "Piston Action."
Phase 1: Wall Drill Switches
Check Technical Focal Point Observer Feedback
The 45° Lean
Straight line from head to heel. No "breaking" at the hips.
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Knee Drive (A-Pos)
Thigh is parallel to the ground (or slightly higher).
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Violent Switch
Both feet move simultaneously. Sharp "pop" sound on ground.
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Phase 2: 10m-30m Drive
Check Technical Focal Point Observer Feedback
Piston Action
Legs are punching DOWN and BACK. No "butt kicking."
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Low Heel Recovery
Heel stays close to the ground during the first 3 steps.
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Full Projection
Hips are "thrown" forward out of the start.
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Final Observation & Advice Stride Analyzer Worksheet Stride Analyzer
Week 3: Top Gear Tracking Sheet
Max
Velocity
W
The Wicket Drill
Mini-hurdles (6") spaced to force perfect stride length. The goal isn't to jump over them—it's to step over the opposite calf with tall hips.
Wicket Run Log
Run # Spacing (ft) Feel / Quality (1-10) Technical Note (e.g., Tall hips, active feet) 1
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Stride Frequency Map
During your 10m fly sprints, have a partner count your steps. Higher frequency + maintained stride length = MAX SPEED.
Rep 1 (10m Fly)
Step Count:
Estimated Time:
Rep 2 (10m Fly)
Step Count:
Estimated Time:
Tall Hips
Active Footstrike
Scissor Legs
Race Strategy Guide Mind
The Gap
Week 4: Race Prep & Strategy
Mental
Conditioning
The 100m Visualization
1
The Blocks (0-10m): Close your eyes. See yourself as a coiled spring. Hear "On your marks... Set..." On the gun, you aren't running—you are exploding. See the first 3 steps as heavy, powerful pistons.
2
The Drive (10-40m): Keep your eyes down. Feel the ground rip away behind you. You are leaning into the wind. Gradual rise—don't pop up.
3
Top Gear (40-80m): Eyes on the finish line. You are tall. Your hips are high. You are "floating" over the track. Face is relaxed.
4
The Finish (80-100m): Fatigue is setting in. Don't fight it—relax into it. Keep your arms pumping. Run 10m PAST the finish line.
My Personal Strategy
Pre-Race Mantra (Something to repeat in the blocks)
Technical Trigger Word (e.g., "Tall", "Push", "Pop")
Pre-Race Routine
Dynamic Warm-up (Full)
3-5 Short Accelerations
Positive Self-Talk
RUN
THROUGH
Don't lean early.