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.
Monday 3/16/2020 Sprint workout
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
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
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
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
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