Lately I’ve been looking for new ways to teach speed drills.  If you are looking for a good way to start a speed training program, today’s workout was a pretty good one, so I’m sharing it with you–but keep in mind, this isn’t for every body type, and you need to be properly fueled and hydrated. (Also: it was 45 degrees today but seemed much colder, so it took a while to get warmed up.)

Proper Warm up – Make sure that you properly warm up before you begin this workout. If you choose to use this workout as a warm-up, make sure your sprints remain at 65% of maximum.

• Falling into a sprint – feet a little less than shoulders width and you start to fall forward. Right before you fall completely forward you explode into a sprint – 40 yards X 6 reps with a 60 yard walk rest
• Hop Switch Sprints – jog for 10 yards and slightly hop in the air with left leg back, right leg forward, and sprint for 10 yards, jog 10, and then do it again for 100 yards.  100 yards = one set. X 4 reps with a 40 yard walk rest
• 60 Yard Sprint – Your legs should feel good by now.  60 yard dash from sprinters start position X 2 with a 60 yard walk rest
• Rest for a minimum of 4 minutes to start your next Sprint Grouping 
• Start at the goal line by the yard markers. Over the length of the field 100 yards, Execute 1 “A” skip with left, then right, every five yards.  Your pace in between each “A” skip should be a jog. Rest is walk to the other side of the field’s yard marker. Execute this 6 times.
• Start at Goal Line by the yard markers. Over the length of the field, “A” skip constant for 10 yards, jog for 20, “A” skip for 10, jog for 20, until you complete 100 yards. Rest is walk to the other side of the field’s yard markers. Execute 4 times.
• 60 Yard Sprint X 2, 60 yard walk rest.
• Warm down!