Sprints

Here is Friday's workout. Requires K-bands. You can purchase these on Amazon.
If you want to be fast, you should own a set of K-bands. Skip the K-Band section if you do not have any.
Friday     3/27/2020       Sprint workout
Warm-up/
¼ mile EZ run
2 x 20 yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 Ankle dribble
2 x 20 Calf Dribble
2 x 20 Knee Dribble
2 x 20 straight leg strides
2 x 20 Karaoke step over one left, one right 
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
2 x 20 Frankenstein
2 x 20 Lunge with a twist


Hurdle mobility (one of the greatest ways to stay fluid)
1: Step over 1 foot in at a time
2:  Step over 2 feet in at a time
3:  Backwards over the hurdle, 1 foot at a time
4:  2x’s Sideways two feet in at a time,(bouncy with running arms) right  side and left side. *Look ahead, not at feet.
5:  2x’s  Over unders:  Switch lead legs.
6:  2x’s  Sideways over and unders each side. (squat, don’t duck head)
Band work with K-Bands
1: 2 x’s  5 one leg high knees, then 
walk with left high knees 15 yards. 
(1 left, 1 right)
2: Alternating walking high knees, then walking with alternating high knees for 15 yards. 
(stay on balls of your feet)
3:  Running high knees for 5 seconds, then moving forward running high knees for 15 yards.
4:  Lunge to high Knee.  Three each leg in one place, then walking lunge to high knee.
Main Set
10 x 100 with 100 yard walk back.  Start with a 3 point start, run at least 10 yards past the 100 yard mark to prevent shin splints.
EZ 400 Walk
5 x 40 yard sprints walk back 40 yards.
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30 second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through
1 x Plank ups
2 x 45 seconds of bird dog (one each side)
1 x 30 reps of In and outs
1 x 30 seconds of supermans
2 x 30 seconds of side planks. (one right, one left)
1 x 50 of Russian twists



Thursday     3/26/2020     Sprint workout
Warm-up
½ mile EZ run
2 x 20-yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 straight leg strides
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
2 x 20 Frankenstein
2 x 20 Lunge with a twist
2 x 400 build, with 100 walking recovery
HOW IT IS DONE: Start out with a brisk job and slowly increase speed until you have reached about 90% speed, walk 400 yards and repeat.
Drills
2 x 20 A skips
2 x 20 B skips
2 x 20 Ankle dribble
2 x 20 Calf Dribble
2 x 20 Knee Dribble
Main Set
2 x Flying 60’s  with 100 yard walk back.
Place cones or something 60 yards apart.
You will need approx. 100 yards. 
( 20 yards acceleration/60 sprint/20 yards deceleration)
 HOW IT IS DONE:  Start jogging 20 yards out and increase speed to about 70%, once you hit the 40 start sprinting at 90%.  After the 60 sprint, gradually slow down for the remaining 20 yards.  Do NOT come to a complete abrupt stop. This will help reduce the risk of shin splints.
Drills
2 x 20 A skips
2 x 20 B skips
2 x flying 40’s with an 80 yard walk back.  Always use the 20 yards for acceleration and 20 for deceleration.
Drills
2 x 20 A skips
2 x 20 B skips
4 x flying 20’s with an 80 yard walk back.  Always use the 20 yards for acceleration and 20 for deceleration.
4 x 200 Walk 200 recovery no more than 4:00 minutes rest
4 x 100 Walk 100 recovery no more than 2:00 minutes rest
VERY IMPORTANT!
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30 second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through
1 x’s 45 - 90 seconds of static plank
2 x 45 seconds of bird dog (one each side)
1 x 30 reps bicycles forward
1 x 30 reps bicycles backwards
1 x 30 reps of scissors
1 x 50 of russian twists


Tuesday     3/17/2020       Sprint workout
Warm-up
½ mile EZ run
2 x 20 yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 straight leg strides
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
4 x 10 each side standing scorpion (watch video)
4 x 10 each side Iron Cross (watch video)
Main Set #1
4 x 300 @ 80% 100 walking recover
Drills 
 (builds neurological pathways of good form when you are tired)
2 x 20 A skips
2 x 20 B skips
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) 


Main Set #2
4 x flying 200’s:  Jog into a fast 200, give yourself 10 yards to slow down.  AVOID SHIN SPLINTS!
Walk 200:  2 to 3 minutes rest between the fast 200’.  The walking 200 is part of the 3 minute recovery.  
Dynamic stretching  
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
Main set #3
Cardio 100’s
6 x 100 from a three point @ 1:00
1/4 mile cool down (jog first half, walk 2nd half)
VERY IMPORTANT!
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30 second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through
1 x’s 45 - 90 seconds of static plank
2 x 45 seconds of bird dog (one each side)
1 x 30 reps bicycle forward
1 x 30 reps bicycle backward
1 x 30 reps of scissors
1 x 50 of Russian twists


Monday     3/16/2020       Sprint workout
Warm-up
½ mile EZ run
2 x 20 yard butt kicks (heel slides)
2 x 20 yard high knees
2 x 20 A skips
2 x 20 B skips
2 x 20 straight leg strides
4 x 20 Fast legs alternate (20 yards left leg, 20 yards right leg) (watch video)  
Dynamic stretching
2 x 20 Walking quad stretch 
2 x 20 Walking hamstring scoops
2 x 400 build, with 400 walk between 
HOW IT IS DONE: Start out with a brisk job and slowly increase speed until you have reached about 90% speed, walk 400 yards and repeat.
Drills
 (builds neurological pathways of good form when you are tired)
2 x 20 A skips
2 x 20 B skips


2 x Flying 60’s with 100 yard walk back.
Place cones or something 60 yards apart.
You will need approx. 100 yards. 
( 20 yards acceleration/60 sprint/20 yards deceleration)
 HOW IT IS DONE:  Start jogging 20 yards out and increase speed to about 70%, once you hit the 40 start sprinting at 90%.  After the 60 sprints, gradually slow down for the remaining 20 yards.  Do NOT come to a complete abrupt stop. This will help reduce the risk of shin splints.
Drills
2 x 20 A skips
2 x 20 B skips
4 x flying 40’s with an 80-yard walk back.  Always use the 20 yards for acceleration and 20 for deceleration.
Drills
2 x 20 A skips
2 x 20 B skips
4 x flying 20’s with an 80 yard walk back.  Always use the 20 yards for acceleration and 20 for deceleration.
½ mile cool down
VERY IMPORTANT!
Static stretch after each workout
3 x 30 seconds sitting hamstring stretch
6 x 15 seconds of quad stretch 
(3 each side)
4 x 20 seconds of the glute stretch 
(2 each side)
4 x 20 seconds of crescent pose (2 each side)
4 x 30-second calf stretch (2 each calf)
2 x 30 Sit on ankles to stretch the chin.
Core:  Can be done separately in your home
2x’s through
1 x’s 45 - 90 seconds of static plank
2 x 45 seconds of bird dog (one each side)
1 x 30 reps bicycle forward
1 x 30 reps bicycle backward
1 x 30 reps of scissors
1 x 50 of Russian twists