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The 5 Components of the 100m sprint
The 100m sprint comprises five separate but interlinked components which the athlete must be trained to recognise,
understand and train to negotiate if s/he is to become a competent performer and maximise true potential in the event.
The five components:
Reaction time: The athlete is required to make a rapid physical response to the external stimulus of the starting
pistol which allows a smooth clearance off the starting blocks. Reaction time is measured by the time taken between
the introduction of the stimulus and the first muscular reaction or movement performed by the athlete.
Starting ability: The ability to clear the starting-blocks cleanly and powerfully is crucial to success in a 100m sprint.
The athlete must adopt a mechanically sound starting position and generate great power in order to overcome inertial
and frictional forces in the opening strides.
Acceleration: The athlete must accelerate from the starting blocks to maximum velocity in as short a time as
possible. A low body position should be maintained in the first 20m, with most of the upper body above and forward
of the centre of mass. There should be a sense of driving the track behind the body as the athlete gradually rises to
an upright posture. The athlete must then strive to increase velocity over as great a distance as s/he is able.
Maintaining speed: Maintenance of horizontal speed (speed endurance) may be achieved through a mechanically
sound striding technique, which allows an equal emphasis on work performed behind and in front of the centre of
mass (e.g. high knees in front, full leg extension behind). There is a feeling of bounce in the lower limbs as the
athlete embarks on a brief period of flight in the recovery phase of each rapid stride.
Overcoming deceleration: The athlete must stay relaxed but strive to resist an inevitable decline in velocity in the
final stages of the sprint performance. There should be an emphasis on work performed ahead of the centre of mass
(e.g. high knees, high hands in front). The purpose here is to lighten and reduce the duration of foot -strike in order
to sustain the rate of cadence in the tiring legs.
Condensed from the article, 'Five components of the 100m sprint', by Robin Saunders
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Junior Sprint Phase 1 - Early to Mid Winter
GENERAL CONDITIONING (14 WEEKS):
Objectives and methodology: to develop aerobic capacity via steady continuous runs and relaxed repetition
running; to improve muscular endurance via circuit training; to progress limb speed and coordination via sprint
drills
Week 1 Session
Monday
Tuesday 3x 6 min grass rectangle: 60m x 30m:stride, walk, stride, jog
[3 min rest between sets]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training: 3x 6 exercises x 30 seconds work/30 seconds rest: [2.5 min
between sets] press ups, sit ups, lunges, step ups, torso roller, skydiver,
c) 8 min easy run on grass
Friday
Saturday a) Sprint drills: 3-4 x 10-15m walking sprint, skip A, heel to bum,skip B,straight
leg swings,fast high knees
b) 2x 2x 70m: relaxed striding, focussing on sound technique 70- 75% effort; [walk
back recovery; 6 min]
Sunday
Week 2 Session
Monday
Tuesday 3x 6 min grass rectangle: 60mx 30m:
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c) 8 min easy run on grass
Friday
Saturday a) Sprint drills:
b)2x 2x 70m
Sunday
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Week 3 Session
Monday
Tuesday 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog
[3 min rest]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c) 8 min easy run on grass
Friday
Saturday a) Sprint drills:
b) 2x 2x 80m: relaxed striding focussing on sound technique, 70-75% effort;
[walk back; 6 min]
Sunday
Week 4 Session
Monday
Tuesday 2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog
[3 min rest]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between sets]
c) 8 min easy run on grass
Friday
Saturday a) Sprint drills:
b) 2x 2x 80m
Sunday
Week 5 Session
Monday
Tuesday 2x 250m, 150m: relaxed pace, focussing on sound technique, c 70% effort[walk back recovery; 6 min]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c) 8 min easy run on grass
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Friday
Saturday a) Sprint drills:
b) 2x 2x 90m: relaxed striding focussing on sound technique, 70-75% effort;
[walk back; 6 min]
Sunday
Week 6 Session
Monday
Tuesday 2x 250m, 150m
[walk back; 6 min]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c) 8 min easy run on grass
Friday
Saturday a) Sprint drills
b) 2x 2x 90m
Sunday
Week 7 Session
Monday
Tuesday 1x 120m, 150m, 180m, 150m, 120m
Fast relaxed, c 70% effort
[walk back]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training: 3x 7 - add star jump exercise
c) 6 min easy run on grass
Friday
Saturday a) Sprint drills
b) 2x 3x 70m: relaxed striding focussing on sound technique, 70-75% effort;[walk back; 6 min]
Sunday
Week 8 Session
Monday
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Tuesday 1x 120m, 150m, 180m, 150m, 120m
Fast relaxed, c 70% effort
[walk back; 6 min]
Wednesday
Thursday a) 4 min easy run on grass;b) circuit training:
c) 6 min easy run on grass
Friday
Saturday a) Sprint drills:
b) 2x 3x 70m
Sunday
Week 9 Session
Monday
Tuesday 2x 250m, 150m
[walk back; 6 min]
Wednesday
Thursday a) 6 min easy run on grass;
b) circuit training: 3x 8: add high knee skip exercise
c) 6-8 relaxed strides on grass x40-60m
OR 3-4 shallow grass hills x 60-80m [walk back]
Friday
Saturday a) Sprint drills:
b) 2x 3x 80m: relaxed striding focussing on sound technique, 70-75% effort;
[walk back; 6 min]
Sunday
Week 10 Session
Monday
Tuesday 2x 250m, 150m
[walk back; 6 min]
Wednesday
Thursday a) 6 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass
OR 3-4 shallow grass hills [walk back]
Friday
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Saturday a) Sprint drills:
b) 2x 3x 80m
Sunday
Week 11 Session
Monday
Tuesday 1x 120m, 150m, 180m, 150m, 120m
[walk back]
Wednesday
Thursday a) 6 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass
OR 3-4 shallow grass hills [walk back]
Friday
Saturday a) Sprint drills:
b) 2x 3x 90m: relaxed striding focussing on sound technique, 70-75% effort;
[walk back; 6 min]
Sunday
Week 12 Session
Monday
Tuesday 1x 120m, 150m, 180m, 150m, 120m
Wednesday
Thursday a) 6 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass
OR 3-4 shallow grass hills [walk back]
Friday
Saturday a) Sprint drills:
b) 2x 3x 90m
Sunday
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Week 13 Session
Monday
Tuesday 10-12 min relaxed run on grass (c 60-70% effort)
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c) 6-8x 40-60m relaxed strides on grass
OR 8-10 shallow hills x 60-80m
Friday
Saturday a) Sprint drills:
b) 2x 70m, 80m, 90m: relaxed striding, focussing on sound technique, 70-75% effort
[walk back; 6 min]
Sunday
Week 14 Session
Monday
Tuesday 10-12 min jog on grass
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
6-8x 40-60m relaxed strides on grass
OR 8-10 shallow hills x 60-80m
Friday
Saturday a) Sprint drills:
b) 2x 70m, 80m, 90m
Sunday
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Junior Sprint Phase 2 - Late Winter
SPECIFIC CONDITIONING (6 WEEKS)
Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to introduce low-levelanaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit
training; to develop specific sprinting skills via cadence and acceleration drills.
Week 15 Session
Monday
Tuesday a) Sprint drills
b )2x 3x 120m: fast relaxed,
c 75-80% effort;
[walk back; 6 min]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training: 2x double sets x 6 exercises
c) 8 min steady run on grass
Friday
Saturday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and
90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point startx 30m drive from 3 point start
x 40m from blocks or crouch
[full recovery]
Sunday
Week 16 Session
Monday
Tuesday a) sprint drills:
b) 2x 3x 120m
Wednesday
Thursday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
[full recovery]
b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]
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Friday
Saturday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
[full recovery]
b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]
Sunday
Week 17 Session
Monday
Tuesday a) sprint drills
b) 2x 3x 120m
Wednesday
Thursday a) 4 min easy run on grass;b) circuit training: 2x double sets x 6 exercises
c) 8 min easy run on grass
Friday
Saturday Sprint Drive technique:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and
90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
Sunday
Week 18 Session
Monday
Tuesday a) sprint drills:
b) 2x 4x 90m @ 75% - 80% effort
[walk back; 6 min]
Wednesday
Thursday a) 4 min easy run on grass;b) circuit training: 2x double sets x 8 exercises
c) 3-4x 60-80m relaxed strides on grass
Friday
Saturday Sprint Stride technique rehearsal:
a) ) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
[full recovery]
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b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start
[2 min; 6 min]
Sunday
Week 19 Session
Monday
Tuesday a) sprint drills:
b) 2x 4x 90m
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training: 2x double sets x 8 exercises
c) 8 min easy run on grass
Friday
Saturday Sprint Drive technique:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and
90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
Sunday
Week 20 Session
Monday
Tuesday a) sprint drills:
b) 2x 4x 90m
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training: 2x double sets x 8 exercises
c) 3-4x 60-80m relaxed strides on grass
Friday
Saturday Sprint Stride technique rehearsal:a) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
[full recovery]
b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start
[2 min; 6 min]
Sunday
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Junior Sprint Phase 3 - Early Spring
PRE-COMPETITION (3 WEEKS):
Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain
strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability
through Timed Trials x 60m
Week 21 Session
Monday
Tuesday a) sprint drills
b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
c) 5x 30-40m sprint from 10m rolling start
Wednesday
Thursday a) 4 min easy run on grass;
b) mini circuit:2 x4x 30/30 sec
Torso roller, scissor squat thrust,
Step up, skip rope
c) 8 min easy run on grass
Friday
Saturday a) 4-6 accelerations through sticks placed on ground 50cm,60,cm, 70cm, 80cm, and
90cm apart
b) 3x 60m Timed Trials from blocks or crouch
Sunday
Week 22 Session
Monday
Tuesday 2x 3x 120m @ 80- 85% effort[walk back; 6-8 min]
Wednesday
Thursday a) 4 min easy run on grass;
b) mini circuit:
2 x4x 30/30 sec
Torso roller, scissor squat thrust,
Step up, skip rope
c) 8 min easy run on grass
Friday
Saturday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sticks placed on ground
50cm, 60,cm, 70cm, 80cm, and 90cm apart
b) 4-6 block or crouch clearances
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
[full recovery]
Sunday
Week 23 Session
Monday
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Tuesday a) sprint drills
b) 6-8 x cadence runs through 6x 6 hurdles
c) 5x 30-40m sprint from 10m rolling start
Wednesday
Thursday a) 4 min easy run on grass;
b) mini circuit:
2 x4x 30/30 secTorso roller, scissor squat thrust,
Step up, skip rope
c) 8 min easy run on grass
Friday
Saturday a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and
90cm apart
b) 3x 60m Timed Trials from blocks or crouch
Sunday
Junior Sprint Phase 5 - Early to Mid Summer
COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)
Objectives and methodology: develop competitive ability through occasional competition or regular Timed trials
(60m-200m); to develop specific sprinting skills through sprint, cadence and acceleration drills; to maintain aerobic
capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from
rolling start.
Week 34 Session
Monday
Tuesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticksb) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Wednesday
Thursday Sprint Stride technique rehearsal:
a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills:
b)1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
[slow walk back]
Sunday
Week 35 Session
Monday
Tuesday 10-12 min easy run on grass, 60-70% on grass
Wednesday
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Thursday 8-10 relaxed strides on grass, 60-80m from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills:
b) 3x 100m Timed Trials
Sunday
Week 36 Session
Monday
Tuesday a) sprint drills:
b) 2x 120m, 90m, 75m
[walk back; 6 min]
Wednesday
Thursday 8-10 relaxed strides on grass x 60-80m
Friday
Saturday a) sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Sunday
Week 37 Session
Monday
Tuesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 3-4 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
Wednesday
Thursday Sprint Stride technique rehearsal:a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills
b) 2x 200m Timed Trials
[full recovery]
Sunday
Week 38 Session
Monday
Tuesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
Wednesday
Thursday Sprint Stride technique rehearsal:
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a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling startSunday
Week 39 Session
Monday
Tuesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 3-4 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
Wednesday
Thursday Sprint Stride technique rehearsal:a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolli ng start
[2 min]
Friday
Saturday a) sprint drills:
b) 3x 60m Timed Trials
[full recoveries]
Sunday
Week 40 Session
Monday
Tuesday 8-10 min relaxed recovery run on grass, 70% effort
Wednesday
Thursday 8-10 relaxed strides on grass x 60-80m
Friday
Saturday a) sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Sunday
Week 41 Session
Monday
Tuesday a) sprint drills:
b) 2x 120m, 90m, 75m
[walk back; 6 minutes]
Wednesday
Thursday 8-10 relaxed strides on grass x 60-80m
Friday
Saturday a) sprint drills:
b) 2x 200m Timed Trials
Sunday
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Week 42 Session
Monday
Tuesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point startx 30m drive from 3 point start
Wednesday
Thursday Sprint Stride technique rehearsal:
a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Sunday
Week 43 Session
Monday
Tuesday 10-12 min easy run on grass
Wednesday
Thursday 8-10 relaxed strides on grass x 60-80m
Friday
Saturday a) sprint drills:
b) 3x 100m Timed Trials
[full recoveries]
Sunday
Week 44 Session
Monday
Tuesday a) sprint drills:
b) 2x 120m, 90m,75m
Wednesday
Thursday Sprint Stride technique rehearsal:
a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m
from 5m rolling start
Sunday
Week 45 Session
Monday
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Tuesday a) sprint drills:
b) 2x 120m, 90m, 75m
Wednesday
Thursday 8-10 relaxed strides on grass x 40-60m
Friday
Saturday a) sprint drills:
1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Sunday
Junior Sprint Phase 6 - Mid to Late Summer
MID-LATE SUMMER: REGENERATION/ LATE COMPETITION (7 Weeks)
Objectives and methodology: This phase represents an extension of the previous phase with reduced volume,increased but controlled effort in all runs and shorter distance timed trials as a more reliable indication of increasing
velocity in a competitive environment
Week 46 Session
Monday
Tuesday 8-12 min easy run on grass
Wednesday
Thursday 6-10 min easy run on grass
Friday
Saturday a) sprint drills:
b) 3x 60m Timed Trials
[full recoveries]
Sunday
Week 47 Session
Monday
Tuesday a) sprint drills:
b) 1x 90m, 2x 75m, 3x 60m
[walk back between runs; 6 min between sets]
Wednesday
Thursday Sprint Stride technique rehearsal:
a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday Rest
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Sunday
Week 48 Session
Monday
Tuesday 10-12 min easy run on grass
Wednesday
Thursday 8-10 min steady run on grass
Friday
Saturday Rest
Sunday
Week 49 Session
Monday
Tuesday a) sprint drills:
b) 1x 90m, 2x 75m, 3x 60m
[walk back between runs; 6 min between sets]
Wednesday
Thursday Sprint Stride technique rehearsal:
a) 4-6 x cadence runs through 6x 6 hurdles
b) 1x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min]
Friday
Saturday a) sprint drills:
b)3x 60m Timed Trials
[full recoveries]
Sunday
WEEK 50, 51 and 52
TRANSITION: The final three weeks of the training year should be regarded as a period of rest, recovery and
regeneration in which the athlete is encouraged to recharge batteries between one training year and the next.
Light, occasional training at much lower volume and intensity, or relaxed participation in different activities (e.g.
swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training
practised throughout the previous twelve months.
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Junior Sprint Phase 4 - Mid to late Spring
GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)
The objectives and methodology: of this phase represent a return to the aerobic base of earlier GeneralConditioning (seeEARLY-MID WINTER) and further development of the work introduced in the initial Specific
Conditioning phase (seeLATE WINTER)
Week 24 Session
Monday
Tuesday 2x 250m, 150m
[walk back; 6 min]
Wednesday
Thursday a a) 6 min easy run on grass;
b) circuit training: 4 x 6 exercises: 30/30 sec; 3 min with 30 sec skip rope between sets
c) 8 min easy run on grass
FridaySaturday 3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog
[3 min rest] OR
15-20 min shallow hill runs x 60-80m with walk down recovery
Sunday
Week 25 Session
Monday
Tuesday 2x 250m, 150m,
[walk back; 6 min]
Wednesday
Thursday a) 6 min easy run on grass;
b) circuit training:c) 6-8 relaxed strides on grass
c) 10 min easy run on grass
Friday
Saturday 3x 6 min grass rectangle: 80m x 40m: stride, walk, stride, jog
[3 min rest] OR
15-20 min shallow hill runs x 60-80m with walk down recovery
Sunday
Week 26 Session
Monday
Tuesday 2x 2x 180m
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training
c) 10 min easy run on grass
Friday
Saturday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm, and
90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
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x 30m drive from 3 point start
x 40m from blocks or crouch
[full recovery]
Sunday
Week 27 Session
MondayTuesday 2x 2x 180m
[walk back; 6 min]
Wednesday
Thursday a a) 4 min easy run on grass;
b) circuit training
c) 10 min easy run on grass
Friday
Saturday 2x 4x 90m
[walk back; 6 min]
Sunday
Week 28 SessionMonday
Tuesday 1x 120m, 150m,180m, 150m, 120m
[walk back]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c)6-8 relaxed strides on grass x 40-60m
Friday
Saturday 2x 4x 90m
Sunday
Week 29 SessionMonday
Tuesday 2x2x 180m
[walk back; 6 min]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass x 40-60m
Friday
Saturday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through 6x 6 hurdles
b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]
Sunday
Week 30 Session
Monday
Tuesday 2x 2x 180m
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training
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c) 10 min easy run on grass
Friday
Saturday 2x 4x 90m
Sunday
Week 31 Session
Monday
Tuesday 1x 120m, 150m, 180m, 150m, 120m
[walk back]
Wednesday
Thursday a) 4 min easy run on grass;
b) circuit training
c) 10 min easy run on grass
Friday
Saturday Sprint Drive technique
rehearsal:
a) 4-6 accelerations through
sprint-drive sticksb) 3-4 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
Sunday
Week 32 Session
Monday
Tuesday 2x 4x 120m
[walk back; 6 min]Wednesday
Thursday a)4 min easy run on grass;
b) circuit training:
c) 6-8 relaxed strides on grass x 40-60m
Friday
Saturday 2x 4x 90m
Sunday
Week 33 Session
Monday
Tuesday 2x 4x 120m
WednesdayThursday a) 4 min easy run on grass;
b) circuit training
c) 6-8 relaxed strides on grass x 40-60m
Friday
Saturday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through 6x 6 hurdles
b) 2x 30m, 40m, 50m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]
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Sunday
Intermediate Sprint - Phase 1- Early - Mid Winter
Objectives and methodology: to develop aerobic capacity via steady continuous runs and relaxed repetition
running; to improve muscular endurance via circuit training; to progress limb speed and coordination via sprintdrills; to increase range of mobility (ROM) via home-worked flexibility routine.
;
Week 1 Session
Monday 2x 10 min grass rectangle:
80m x 40m: stride, walk, stride, jog
[3 min rest between sets]
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training: 3 x 8 exercises x 30 seconds work/30 seconds rest: [2.5 min rest
between sets]
Press ups, Sit ups, Lunges, Step ups, Torso roller, Skydiver, Seated leg extension,
Scissor squat thrust
c) 10 easy min run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 3x 70m relaxed striding, focussing on sound sprinting technique c 75% effort;
[walk back recovery; 6 min]
Sunday
Week 2 Session
Monday 2x 10 min grass rectangle:
80m x 40m: stride, walk, stride, jog
[3 min rest between sets]
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training:
c) 10 min easy run on grass
Thursday Mobility
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Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 3x 70m
Sunday
Week 3 Session
Monday 2x 12 min of 400m track laps:
100m each x
stride, jog, stride, jog
[3 min rest]
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training:
c) 10 easy min run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 3x 80m relaxed striding, focussing on sound sprinting technique c 75% effort;
[walk back recovery; 6 min]
Sunday
Week 4 Session
Monday 2x 12 min of 400m track laps:
100m each x
stride, jog, stride, jog
[3 min rest]
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training: [increase rest to 3 min but skip rope for 30 sec between sets]
c) 10 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
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Friday
Saturday a)Sprint drills
b) 2x 3x 80m
Sunday
Week 5 Session
Monday a) Sprint drills
b) 2x 2x 250m: fast relaxed pace
focussing on sound technique @ c 70-75% effort
[walk back recovery; 6 min between sets]
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training:
c) 10 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 3x 90m relaxed striding, focussing on sound sprinting technique c 75% effort;
[walk back recovery; 6 min]
Sunday
Week 6 Session
Monday a) Sprint drills:
b) 2x 2x 250m
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training:
c) 10 easy min run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 3x 90m
Sunday
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Week 7 Session
Monday a) Sprint drills
b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace @ c 70-75% effort focussing on
sound technique
[walk back between reps; 6 min between sets]
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training: 3x 9add Burpees exercise
c) 10 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a)Sprint drillsb) 2x 4x 70m
relaxed striding, focussing on sound technique c 75% effort;
[walk back recovery; 6 min]
Sunday
Week 8 Session
Monday a) Sprint drills
b) 2x 180m, 2x 150m, 2x 120m
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit Training:
c) 10 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 4x 70m
Sunday
Week 9 Session
Monday a) Sprint drills
b) 2x 2x 250m fast relaxed pace @ c 70-75% effort focussing on sound technique
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[walk back recovery; 6 min between sets]
Tuesday
Wednesday 5 min easy run on grass
Circuit training: 3x 10: add Squat exercise
c) 6-8 relaxed strides on grass x 60-75mOR 4-6 shallow grass hills x 60-80m [walk back]
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 4x 80m relaxed striding, focussing on
sound technique 70- 75% effort;
[walk back recovery; 6 min]
Sunday
Week 10 Session
Monday a) Sprint drills
b) 2x 2x 250m
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit training:
c) 6-8 relaxed strides on grassOR 4-6 shallow grass hills
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills:
b) 2x 4x 80m
Sunday
Week 11 Session
Monday a) Sprint drills:
b) 2x 180m, 2x 150m, 2x 120m fast relaxed pace
@ c 70-75% effort focussing on sound technique
[walk back between reps; 6 min between sets]
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Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit training:
c) 6-8 relaxed strides on grass
OR 4-6 shallow grass hills
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 4x 90m relaxed striding, focussing on
sound technique c 75% effort;
[walk back recovery; 6 min]
Sunday
Week 12 Session
Monday a) Sprint drills
b) 2x 180m, 2x 150m, 2x 120m
Tuesday
Wednesday a) 5 min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass
OR 4-6 shallow grass hills
Thursday MobilityDynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 4x 90m
Sunday
Week 13 Session
Monday 12-15 min relaxed run on grass (c 60-70% effort)
Tuesday
Wednesday 5 min easy run on grass
Circuit Training
6-8 relaxed strides on grass x 60-75m
OR 6-8 shallow hills x 60-80m
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Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drillsb) 2x 70m, 80m, 90m, 80m, 70m relaxed striding, focussing on sound technique c
75% effort;
[walk back recovery; 6 min]
Sunday
Week 14 Session
Monday 12-15 min jog on grass
Tuesday
Wednesday a) 5 min easy run on grassb) Circuit Training
c) 6-8 relaxed strides on grass x 60-75m
OR 6-8 shallow hills x 60-80m
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 70m, 80m, 90m, 80m, 70m
Sunday
Intermediate Sprint - Phase 2 - Late Winter
SPECIFIC CONDITIONING (6 WEEKS)
Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to develop low-level anaerobic
training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to
develop specific sprinting skills via cadence and acceleration drills; to increase range of mobility (ROM) via home-
worked flexibility routine
Week 15 Session
Monday a) Sprint drills:
b) 1x 5x 150m
fast relaxed c 75-80% effort
[slow walk back]
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Tuesday
Wednesday a) 4 min easy run on grass
b) Circuit training:
2x double sets x 8 exercises
c) 8 min steady run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills:
b) Sprint Drive technique rehearsal:
i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm,80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
iii) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Sunday
Week 16 Session
Monday a) Sprint drills:
b) 1x 5x 150m
Tuesday
Wednesday a) 4 min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]
Thursday MobilityDynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Stride technique rehearsal:
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6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start
[walk back; 6 min]
Sunday
Week 17 Session
Monday a) Sprint drills
b) 1x 5x 150m
Tuesday
Wednesday a) 4 min easy run on grass
b) Circuit training:
c) 8 min steady run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Drive technique rehearsal:
i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm,
80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bendiii) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
[full recovery]
Sunday
Week 18 Session
Monday a) Sprint drills
b) 3x 2x 120m:
Rep 1of each set:
Acceleration run: each 40m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm run: 40m fast, 40m relax, 40m fast
[slow walk back; 6 min]
Tuesday
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Wednesday a) 4 min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Stride technique rehearsal:
6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start
Sunday
Week 19 Session
Monday a) Sprint drills
b) 3x 2x 120m
Rep 1 each set:
Acceleration run, each 40m becoming faster
Rep 2 each set:
Rhythm run: 40m fast, 40m relax, 40m fast
[slow walk back; 6 min]
Tuesday
Wednesday a) 4 min easy run on grass
b) Circuit training:
c) 8 min steady run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Drive technique rehearsal:
i) 4-6 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm,
80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
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iii) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch
[full recovery]
Sunday
Week 20 Session
Monday a) sprint drills
b) 3x 2x 120m
Rep 1of each set:
Acceleration run, each 40m becoming faster
Rep 2 of each set:
Rhythm run: 40m fast, 40m relax, 40m fast
[slow walk back; 6 min]
Tuesday
Wednesday a) 4 min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Stride technique rehearsal:
6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start
Sunday
Intermediate Sprint - Phase 3 - Early Spring
PRE-COMPETITION (3 WEEKS):
Objectives and methodology: to develop specific sprinting skills via cadence and acceleration drills; to maintain
strength endurance levels with reduced volume in mini-circuit training sessions; to develop competitive ability
through Timed Trials x 60m; to increase range of mobility (ROM) via home-worked flexibility routine.
Week 21 Session
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Monday a) sprint drills
b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
c) 5x 30-40m sprint from 10m rolling start
Tuesday
Wednesday a) sprint drillsb) mini circuit: 2x 6x 30/30 sec
Press up, sit up, skydiver, lunges, step ups, torso roller
[2 min rest]
c) 12 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Drive technique rehearsal:
6-8 accelerations through sticks placed on ground
Girls: 50cm, 60cm, 70cm, 80cm, 90cm apart
Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
c) 3x 60m Timed Trials from blocks
[full recovery between ]
Sunday
Week 22 Session
Monday a) Sprint drills
b) 3x 2x 120m @
fast relaxed @ 80-85% effort
[slow walk back; 6-8 min]
Tuesday
Wednesday a) sprint drills
b) mini circuit:
2x 6x 30/30 sec
c) 12 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
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b) Sprint Drive technique rehearsal:
i) 6-8 accelerations through sticks placed on ground
ii) 4-6 block or crouch clearances
iii) 3-4x 20 -25m drive from 2 point start
x 30-40m drive from 3 point start
x 40-60m from blocks or crouch
[full recovery]
Sunday
Week 23 Session
Monday a) Sprint drills
b) 6-8 x cadence runs through 6x 6 hurdles placed 1m apart
c) 5x 30-40m sprint from 10m rolling start
Tuesday
Wednesday a) Sprint drills
b) mini circuit:
2x 6x 30/30 sec
c) 12 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Drive technique rehearsal:
6-8 accelerations through sticks placed on ground
c) 3x 60m Timed Trials from blocks
Sunday
Intermediate Sprint - Phase 4 - Mid Late Spring
GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)
The objectives and methodology: of this phase represent a return to the aerobic base of earlier General
Conditioning (seeEARLY-MID WINTER) and further development of the work introduced in the initial SpecificConditioning phase (seeLATE WINTER), with the additional introduction of low-intensity plyometric exercises
and resistance work to develop elastic strength and special strength levels.
Week 24 Session
Monday a) Sprint drills:
b)2x 2x 250m
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fast relaxed
[walk back; 6 min]
Tuesday
Wednesday a) 4 minute easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec work/rest
Inc. med ball work,
e.g. lunge with med ball x 3 kg
side-twists x 2 kg
c) 6 min steady run on grass
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) sprint drills:
b) 2x 4x 90m
fast relaxed @ 80-85% effort, focussing on sound sprinting technique
[slow walk back; 6 min]
Sunday
Week 25 Session
Monday a) Sprint drills:
b) 2x 2x 250m
Tuesday
Wednesday a) 4 min easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back down),
bench astride jumps)
c) 6-8 relaxed strides on grass x 60-75mThursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills:
b) Sprint Stride technique rehearsal:
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6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start
[2 min; 6 min]
Sunday
Week 26 SessionMonday Sprint drills:
5x 180m
Fast relaxed @ c 80% effort
[walk rest of lap]
Tuesday
Wednesday a) 4 minute easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec work/rest
Inc. med ball work,
e.g. lunge with med ball x 3 kgside-twists x 2 kg
c) 6 min steady run on grass
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills:
b) Sprint Drive technique rehearsal:
i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cmand 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 3-4 harness runs x 10-15m
Sunday
Week 27 Session
Monday a) Sprint drills
b) 5x 180m
Tuesday
Wednesday a) 4 min easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop onto bench (step back down),
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bench astride jumps
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 2x 4x 90m
fast relaxed @ 8085% effort, focussing on sound sprinting technique
[slow walk back; 6 min]
Sunday
Week 28 Session
Monday a) Sprint drills
b) 2x 180m, 2x 150m, 2x 120m
fast relaxed effort
[walk back; 6-8 min]
Tuesday
Wednesday a) 4 minute easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec work/rest
Inc. med ball work,
e.g. lunge with med ball x 3 kg
side-twists x 2 kg
c) 6 min steady run on grass
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Stride technique rehearsal:
6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start [2
min; 6 min]
Sunday
Week 29 Session
Monday a) Sprint drills
b) 2x 180m, 2x 150m, 2x 120m
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Tuesday
Wednesday a) 4 min easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensityPlyometrics work
e.g. in-place jumps,
bunny hop into bench (step back down),
bench astride jumps
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Drive technique rehearsal:
i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm,
70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cm
apart
ii) 3-4 harness runs x 10-15m
Sunday
Week 30 Session
Monday a) Sprint drills
b) 5x 150m
fast relaxed @ 80-85% effort
[walk rest of lap]
Tuesday
Wednesday a) 4 minute easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec work/rest
Inc. med ball work,
e.g. lunge with med ball x 3 kg
side-twists x 2 kg
c) 6 min steady run on grass
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
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Saturday a) Sprint drills
b) 2x 4x 90m
fast relaxed @ 80- 85% effort, focussing on sound sprinting technique
[slow walk back; 6- 8 min]
Sunday
Week 31 Session
Monday a) Sprint drills
b) 5x 150m
Tuesday
Wednesday a) 4 min easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec
Work/restInc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back down),
bench astride jumps)
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Stride technique rehearsal:
6-8 x cadence runs through 6x 6 hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 10m rolling start
[2 min; 6 min]
Sunday
Week 32 Session
Monday a) Sprint drills
b) 3x 2x 120mRep 1of each set:
Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast
[walk back; 6-8 min]
Tuesday
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Wednesday a) 4 minute easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec work/rest
Inc. med ball work,
e.g. lunge with med ball x 3 kg
side-twists x 2 kg
c) 6 min steady run on grass
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) Sprint Drive technique rehearsal:
i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm,
70cm, 80cm and 90cm apart Boys: 50cm, 65cm, 80cm, 95cm, 110cm, 125cmapart
ii) 3-4 harness runs x 10-15m
Sunday
Week 33 Session
Monday a) Sprint drills
b) 3x 2x 120m
Rep 1of each set:
Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%)Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast
Tuesday
Wednesday a) 4 min easy run on grass
b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back down),
bench astride jumps)
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
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Saturday a) Sprint drills
b) 2x 4x 90m
fast relaxed at 80 -85% effort, focussing on sound sprinting technique
[slow walk back; 6 min]
Sunday
Intermediate Sprint - Phase 5 - Early to Mid Summer
COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)
Objectives and methodology: to develop competitive ability through occasional competition or regular Timed
trials (60m-200m); to develop specific sprinting skills through Sprint Stride and Sprint Drive drills, plus
Acceleration and Rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to
develop basic speed through short repetitions from rolling start; to increase range of mobility (ROM) via home-
worked flexibility routine
Week 34 Session
Monday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through
6x 6 hurdles
b) 2x 20m, 50m, 30m, 40m,50m to full speed
from 10m rolling start
[2 min between reps; full between sets]
Tuesday
Wednesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through
sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bendc) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 3x 2x 90m:
Rep 1of each set:
Acceleration run, each 30m becoming faster(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 30m fast, 30m relax, 30m fast
[slow walk back; 6 min]
Sunday
Week 35 Session
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Monday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through
6x 6 hurdles
b) 2x 20m, 50m, 30m, 40m,50m to full speed
from 10m rolling start
Tuesday
Wednesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through
sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 3x 2x 90m:
Rep 1 of each set:
Acceleration run, each 30m becoming faster
Rep 2 of each set:
Rhythm runs: 30m fast, 30m relax, 30m fast
Sunday
Week 36 Session
Monday a) sprint drills
b) 2x 120m, 90m, 75m fast relaxed @ 80% effort
[walk back; 6 min]
Tuesday
Wednesday a)4 minute easy run on grass
b)Mini circuit 2x 6 x 30/30 sec Inc mad ball work
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday Sprint drills:
3x 100m Timed Trials from blocks
or Minor Competition
Sunday
Week 37 Session
Monday a) sprint drills
b) 2x 120m, 90m, 75m fast relaxed @ 80% effort
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[walk back; 6 min
Tuesday
Wednesday a) 4 minute easy run on grass
b) Mini circuit
Inc low-intensity plyometric work
c) 6-8 relaxed bend runs, c 60-80m
[full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 1x 50m, 60m, 70m, 80m, 90m
drive and relax from 5m rolling start
Sunday
Week 38 Session
Monday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Tuesday
Wednesday a) 4 min easy run on grass
b) Sprint drills:
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Sunday
Week 39 Session
Monday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through
6x 6 hurdles
b) 2x 20m, 50m, 30m, 40m,50m to full speed
from 10m rolling start
[2 min; full]
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Tuesday
Wednesday a) 4 minute easy run on grass
b) Mini circuit: 2x 6x 30/30 sec
Inc med ball work
c) 6-8 relaxed bend runs, c 60-80m
[full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 3x 2x 120m:
Rep 1of each set:
Acceleration run, each 40m becoming faster
(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast
[slow walk back; 6 min]
Sunday
Week 40 Session
Monday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Tuesday
Wednesday a) 4 minute easy run on grass
b) Mini circuit
Inc low-intensity plyometric work
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills
b) 3x 2x 120m:
Rep 1of each set:
Acceleration run, each 40m becoming faster
(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast
[slow walk back; 6 min]
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Sunday
Week 41 Session
Monday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through
6x 6 hurdlesb) 2x 20m, 50m, 30m, 40m,50m to full speed
from 10m rolling start
[2 min; full]
Tuesday
Wednesday a) 4 min easy run on grass
b) Sprint drills
c) 6-8 relaxed bend runs, c 60-80m
[full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:Active static flexibility work beyond present ROM
Friday
Saturday Sprint drills:
2x 200m Timed Trials from blocks
Or Minor Competition
Sunday
Week 42 Session
Monday a) sprint drills:
b) 2x 120m, 90m, 75m fast relaxed @ 80% effort[walk back; 6 min]
Tuesday
Wednesday a) 4 minute easy run on grass
b) Mini circuit: 2x 6x 30/30 sec
Inc med ball work
c) 6-8 relaxed strides on grass x 60-75m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday Sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start
Sunday
Week 43 Session
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Monday a) sprint drills:
b) 2x 120m, 90m, 75m fast relaxed @ 80% effort
[walk back; 6 min]
Tuesday
Wednesday a) 4 minute easy run on grass
b) Mini circuit
Inc low-intensity plyometric work
c) 6-8 relaxed bend runs, c 60-80m
[full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday a) Sprint drills:
b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling startSunday
Week 44 Session
Monday Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through
6x 6 hurdles
b) 2x 20m, 50m, 30m, 40m,50m to full speed
from 10m rolling start
[2 min; full]
Tuesday
Wednesday Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
x 30m drive from 3 point start
x 40m from blocks or crouch [full recovery]
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday Sprint drills:
3x 60m Timed Trials from blocks
[full recovery]
Sunday
Week 45 Session
Monday 8-10 min relaxed recovery run
on grass, 70% effort
Tuesday
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Wednesday 8-10 relaxed strides on grass x 60-80m
Thursday Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM
Friday
Saturday 8-10 min relaxed recovery runon grass, 70% effort
Sunday
Intermediate Sprint - Phase 6 - Late Summer
REGENERATION/ LATE COMPETITION (7 Weeks)
Objectives and methodology: This phase represents an extension of the previous phase with reduced volume,
increased but controlled effort in all runs and varied distance timed trials as a reliable indication of increasing
velocity and speed endurance status, with easy recovery runs on grass to regenerate a sound aerobic base in a
relaxed training environment.
Week 46 Session
Monday 8- 12 min easy run on grass
Tuesday
Wednesday 6- 10 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday Sprint drills:
1x 100m, 200m, 60m Timed Trials from blocks
[full recovery between]
Repeat one of above TT, distance to be chosen by athlete
Sunday
Week 47 Session
Monday Sprint drills:
1x 120m, 2x 90m, 3x 75m:
fast relaxed
[slow walk back; 6-8 min between sets]
Tuesday
Wednesday a) Sprint stride technique rehearsal:
4-6 x cadence runs through
6x 6 hurdles placed 1m apart
b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start
[2 min]
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Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday Rest
Sunday
Week 48 Session
Monday 8- 12 min easy run on grass
Tuesday
Wednesday 6- 10 min easy run on grass
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday Rest
Sunday
Week 49 Session
Monday Sprint drills
1x 120m, 2x 90m, 3x 75m:
fast relaxed
[slow walk back; 6-8 min between sets]
Tuesday
Wednesday a) Sprint stride technique rehearsal:
4-6 x cadence runs through
6x 6 hurdles placed 1m apart
b) 1x 30m, 40m, 50m, 40m, 50m to full speed from 10m rolling start
[2 min]
Thursday Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM
Friday
Saturday Sprint drills
1x 100m, 200m, 60m Timed Trials from blocks
[full recovery between]Repeat one of above TT, distance to be chosen by athlete
Sunday
Weeks 5052 :
TRANSITION: The final three weeks of the training year should be regarded as a period of rest, recovery and
regeneration in which the athlete is encouraged to recharge batteries between one training year and the next.
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Light, occasional training at much lower volume and intensity, or relaxed participation in different activities (e.g.
swimming, tennis, basketball) will allow the athlete to enjoy an active break from the customary sprint training
practised throughout the previous twelve months.
High Knee Lift
Lift the knees as high as you can Pump your arms Stay on your toes throughout
Cariocas
Move sideways on and cross the trailing leg in front Uncross the legs and move the trailing leg behind Increase the speed as you get the hang of the footwork!
Heel Flicks
Kick one leg out in front of you Hop forwards slightly on the other leg Swap legs
Heel to Bum
Kick your heels up to touch your bum Stay on your toes and pump your arms Works the hamstrings and stretches the quads
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Skip B
Raise one knee and kick the foot out in front At the same time hop forwards on the standing leg Bring the foot quickly back to the floor
High Kicks
Kick one leg up high in front of you Touch your hands under your leg At the same time hop forwards on the standing leg before swapping legs
Walking Lunges
Take a large step forwards Bend the back knee towards the floor and front knee to 90 degrees Step forwards with the back leg and repeat
Side Steps
Stand sideways on and step out with the lead leg Side-step and bring the trail leg to meet the lead leg Repeat to work the groin muscles
Heel to Bum
Kick your heels up to touch your bum Stay on your toes and pump your arms Works the hamstrings and stretches the quads
Skip B
Raise one knee and kick the foot out in front At the same time hop forwards on the standing leg Bring the foot quickly back to the floor
High Kicks
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Kick one leg up high in front of you Touch your hands under your leg At the same time hop forwards on the standing leg before swapping legs
Walking Lunges
Take a large step forwards Bend the back knee towards the floor and front knee to 90 degrees Step forwards with the back leg and repeat
Side Steps
Stand sideways on and step out with the lead leg Side-step and bring the trail leg to meet the lead leg Repeat to work the groin muscles
Jumping Lunges
Bound forwards with the leading leg bent Land both feet at the same time and drop into a lunge position Swing the back leg forwards and repeat
Heel to Hand
Lift one knee up and out to the side Touch the side of the heel on your hands Then immediately hop forwards on the other leg and swap legs
Straight Leg Swings
Keep on your toes throughout Swing one leg forwards keeping the knee straight When you land, swing the other leg forwards and repeat
High Knees with Leg Swing
Raise one knee and return it back to the floor as fast as you can Swing the other leg through, keeping the knee straight Swap legs
Toe Flicks
Keep the knees straight as you push off from your toes Flick the leg forward Use only your calfs and don't let the heels touch the floor
Dynamic Hamstring Stretch
Take one leg out in front, keep it straight and bend the other leg Reach forwards with the hand as you bend forward to increase the stretch Stand up slowly and step forwards to swap legs
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Dynamic Quadriceps Stretch
Bend one knee and grab the foot behind you Pull it in tight to feel a gentle stretch Lower the leg, step forwards and swap legs
Dynamic Gluteal Stretch
Lift one ankle so the outside ankle is on the lower thigh Bend the standing leg and lean forwards to increase the stretch Stand up slowly, step forward and change legs
Dynamic Side Stretch
Take the right leg forwards and cross it over the left Raise the left arm over your head and stretch to your right Stand upright, step forward with the right leg and perform to the other side
Walking Squat
Stand sideways on, feet wider than shoulder width Perform a squat Stand up, spin round on the lead leg to face the back wall and repeat
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