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Speed Training - 40 yard DashFor a number of sports acceleration and speed over a short distance is very important e.g. American Football, Basket Ball, Baseball, Cricket, Field Hockey, Rugby, Soccer, Futsal (5 a side football) etc. Before You StartPrior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.
Preparation workWhat time do I have available for training?
What facilities do I need?
What equipment do I need or have access to?
The preparation of any training program is explained in more detail on the Planning page. Training Plan PhasesSplit the available training time into two equal periods (phases). If there are 16 weeks available for training, then we have 8 weeks for Phase One and 8 weeks for Phase Two. This would allow for two four-week cycles in each phase. Phase OneThe objectives of phase one are to develop general strength and general endurance. The workload in the first three weeks of the example plan below increase each week (easy, medium and hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4-week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery, and so on. Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four-week cycle to address any limitations. The pace for each of the running endurance sessions should be between 15 and 20 seconds per 100 metres. Each session should include an appropriate warm-up and cool down program. Week One
Week 2
Week 3
Week 4
Strength TrainingExamples of general strength training are:
For young athletes, <17 years of age, I would recommend circuit training in place of the weight training.
Phase 2The objectives of phase two are to develop specific strength, specific endurance and speed. The workload in the first three weeks of the example plan below increase each week (easy, medium and hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4-week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery, and so on. Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four-week cycle to address any limitations. The pace for each of the running endurance sessions should be between 15 and 20 seconds per 100 metres. Each session should include an appropriate warm-up and cool down program. Week 1
Week 2
Week 3
Week 4
Strength TrainingExamples of specific strength training are:
For young athletes, <17 years of age, I would recommend circuit training in place of the weight training. The exercises need to be specific to the demands of your sport or event. PlyometricsPlyometric drills can be incorporated into the warm-up. Conduct 2 or 3 sets over a distance of 20 to 30 metres. Focus on quality and not quantity. Example of plyometric drills are:
Sprint TechniqueDevelopment of your sprint technique is just as important as the development of your strength and endurance. Guidance on the correct technique for each phase of the sprint is detailed on the sprint technique page and the sprint start page. To assist in the development of your technique see the information contained on the technique training page. Technique RunsAs part of each track session, include at the start of the session 6 X 50 metres:
Explanation of Tall, Relaxed, Smooth and Drive is detailed on the sprint technique page. Evaluation TestsEvaluation tests are used to monitor progress and identify limitations. The following are examples of tests that could be conducted every four weeks during Phase One and Phase Two to monitor progress. Phase 1
Phase 2
Free CalculatorThe following are free Microsoft Excel spreadsheet that you can download and use on your computer. Download a copy of the programA copy of this speed training program is available in PDF format from this link. References
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