Summer Running 2018 - Week 5 and 6

Day 1 - Linear Speed

Warm up
A- Locomotion Drills {10 min.}
Place 2 cones 20 yards apart. Perform the locomotion drill to the cone and back, always face the same way.
Do 1 sets of each drill followed by an active stretch for 5 on each side . Do the active stretch on the base line.
● High knee jumps - fwd. to backward Scoops
● Side Shuffle Knee hugs
● Cross over Quad stretch
● Cross behind 5 Inchworms
● Carioca Leg swing straight 20 yards + Leg swing across 20 yards back
● Back peddle - there and back Spiderman and up
● Backward running - there and back Walking lunges & reach
● Bear Crawl
● Spider Crawl

Sprint technique

Week 5 {75 min.} Week 6 {75 min.}

Starting and Explosive Strength {6 min.} Starting and Explosive Strength {12 min.}
Depth jumps - stick landing 4 sec. at 95 ⁰ angle 10 reps - rest 5 sec. btw reps Depth jumps - stick landing 4 sec. at 95 ⁰ angle 12 reps - rest 5 sec. btw reps
Starts - 1st step 6 x 1 step - rest 30 sec. Starts - 1 steps 6 x 1 step - rest 30 sec.
Explosive and Reactive Strength {4 min. } Starts - 2 steps 4 x 2 steps - rest 30 sec.
Bounding for distance 3 x 3 steps each side - rest 60 sec. Starts - 3 steps 3 x 3 steps - rest 30 to 45 sec.
Form Drills {6 min.} Explosive and Reactive Strength {3 min. }
Arm Swings - Big (at 120 ⁰) to quick (at 90 ⁰) 4 x 7 sec. - rest 30 sec. Bounding for distance 3 x 3 steps each side - rest 60 sec.
Mountain climbers - punch knees up - alt. 3 x 5 each - rest 30 sec. Form Drills {6 min.}
Focus Runs {15 min.} Arm Swings - Big (at 120 ⁰) to quick (at 90 ⁰) 4 x 7 sec. - rest 30 sec.
Falling starts - power drive 6 x 10 yards - rest 45 to 60 sec. Acceleration Wall drill - punch knees up - alt. 3 x 4 each alternate - rest 30 sec.
Accelerate - maintain - Acc. transition 6 x (5-15-15 yards) - rest 45 to 90 sec. Focus Runs {15 min.}
Sprints {25 min.} Falling starts - power drive 6 x 15 yards - rest 45 to 60 sec.
6 x 20 yards Rest 45 to 75 sec. btw sprints - to stay fresh. Accelerate - maintain - Acc. transition 6 x (10-20-15 yards) - rest 45 to 90 sec.
6 x 15 yards Rest 3 minutes between sets. Sprints {25 min.}
6 x 10 yards 4 x 20 yards Rest 45 to 90 sec. btw sprints - to stay fresh.
3 x 20 yards Rest 3 minutes between sets.
2 x 20 yards

By: Lisa-Marie Breton, CSCS

 Summer Running 2018 - Week 7 and 8
Day 1 - Linear Speed
Warm up
A- Locomotion Drills {10 min.}
Place 2 cones 20 yards apart. Perform the locomotion drill to the cone and back, always face the same way.
Do 1 sets of each drill followed by an active stretch for 5 on each side . Do the active stretch on the base line.
● High knee jumps - fwd. to backward Scoops
● Side Shuffle Knee hugs
● Cross over Quad stretch
● Cross behind 5 Inchworms
● Carioca Leg swing straight 20 yards + Leg swing across 20 yards back
● Back peddle - there and back Spiderman and up
● Backward running - there and back Walking lunges & reach
● Bear Crawl
● Spider Crawl

Sprint technique

Week 7 {75 min.} Week 8 {75 min.}

Starting Strength {12 min.} Starting Strength {12 min.}

Depth jumps - stick 4 sec. then jump for height 8 reps - rest 5 sec. between rep Depth jumps - stick 4 sec. then jump for height 6 reps - rest 5 sec. between rep
Starts - 1 steps 6 x 1 step - rest 30 sec. Starts - 1 steps 4 x 1 step - rest 30 sec.
Starts - 2 steps 2 x 2 steps - rest 30 sec. Starts - 2 steps 3 x 2 steps - rest 30 sec.
Starts - 3 steps 2 x 3 steps - rest 30 to 45 sec. Starts - 3 steps 2 x 3 steps - rest 30 to 45 sec.
Explosive and Reactive Strength {3 min. } Explosive and Reactive Strength {3 min. }
Bounding for distance 3 x 4 steps each side - rest 60 sec. Bounding for distance 3 x 4 steps each side - rest 60 sec.
Form Drills {6 min.} Form Drills {6 min.}
Arm Swings - Big (at 120 ⁰) to quick (at 90 ⁰) 4 x 7 sec. - rest 30 sec. Arm Swings - Big (at 120 ⁰) to quick (at 90 ⁰) 3 x 7 sec. - rest 30 sec.
Acceleration Wall drill - punch knees up - alt. 2 x (5 x 3 knee drive - alt.) - rest 30 sec. Acceleration Wall drill - punch knees up - alt. 2 x (5 x 3 knee drive - alt.) - rest 30 sec.
Focus Runs {10 min.} Focus Runs {10 min.}
Accelerate - maintain - Acc. transition 6 x (15-20-15 yards) - rest 45 to 90 sec. Falling starts - power drive 5 x 20 yards - rest 45 to 90 sec.
Sprints {25 min.} Accelerate - maintain - Acc. transition 3 x (15-20-15 yards) - rest 45 to 90 sec.
*7 x Rest 45 to 75 sec. btw sprints - to stay fresh. Sprints {25 min.}
20 yards 3 x 30 yards Rest 45 to 90 sec. btw sprints - to stay fresh.
15 yards 5 x 20 yards Rest 3 minutes between sets.
10 yards 5 x 15 yards
*Sprint 20 yards, rest, sprint 15 yards, rest sprint 10 yard, 7 times.

By: Lisa-Marie Breton, CSCS

 Explanations
Starting and Explosive Strength - Develops the First and Second part of the Initial Drive.
Explosive and Reactive Strength - Develops the Power Drive and Acceleration towards Top Speed.
Form Drills - Low intensity drills addressing specific technique components essential to proper force application during a sprint.
Focus Runs - High speed runs broken down into segments to focus on particular aspects of acceleration.
Sprints - High speed runs performed from a position stance (4 points, 3 points, on split stance leaning forward or lateral) where all aspect of acceleration are put together.
Depth jumps - stick landing at 95 ⁰ angle
Step off a 12'' to 18" box or bench, absorb landing until 100 ⁰ bent legs,
stop there and hold for 4 seconds. Do not drop below 90⁰. If you are 230
lbs. or more, use a 6 to 12" box.
Depth jumps - stick 4 sec. - jump for height
Step off a 12'' to 18" box or bench, absorb landing until 100 ⁰, stop there,
hold for 4 seconds then jump upward explosively (no countermovement
allowed). Do not drop below 90⁰. If you are 230 lbs. or more, use a 6 to
12" box.
Starts - 1st steps
From stance position or a 3 points starts, explode horizontally achieving
full hip extension in a single push with maximal explosiveness. Since we
are not testing the 40 yards dash, you have advantage of using a
position specific stance to start in order to improve it.
Starts - 2 steps Same as Starts 1st step but do 2 steps with full hip extension.
Starts - 3 steps Same as Starts 1st step but do 3 steps with full hip extension.
Bounding for distance
Hop explosively from one leg to the other achieving full hip extension.
Use arm swings and apply pressure into the ground to jump.
Arm Swings - Big (at 120 ⁰) to quick (at 90 ⁰)
Standing with a staggered stance, bent at the waist and start sweeping
the arms as if accelerating with a 120⁰ elbow bent angle. Let the body
slowly come up straight as the seconds pass. For the first 3 to 4 seconds
make big arm sweeps. The arm bent should be at 120 ⁰.
For the last 3 to 4 seconds, go as fast as you can. The arms are now at a
90⁰ angle until the time is up. Imagine doing a 40 yards dash.
By: Lisa-Marie Breton, CSCS
Mountain climbers - punch knees up - alt.
Take a push up position, drive one knee up towards the chest with the toes
up about 1 inch off the ground. Switch leg rapidly, pausing between reps.
Work on knee drive. Keep body straight. Keep back leg straight. Do not lift
the knees to high so you DON'T tuck your hips forward. Keep hips straight.
Think loose, quick and long.
Acceleration Wall drill - punch knees up - alt.
Leaning 45 ⁰ against a wall, lift one knee up and toes up into the
acceleration position. Switch leg rapidly, pausing between reps. Work on
knee drive. Keep body straight. Keep back leg straight. Do not lift the knees
to high so you DON'T tuck your hips forward. Keep hips straight. Think loose,
quick and long.
Falling starts
Stand tall, let your self fall forward and accelerate for 10 yards. Work on
pushing into the ground as hard as possible as fast as possible. Punch the
knees up as well. Push hard and Punch fast!!! Arms sweep 120 ⁰.
Accelerate - maintain - Acc. transition
From a standing or position stance, drive out at maximal speed for a given distance, come up
and maintain this speed for the next given distance putting in no effort. Re-enter the power
drive position by allowing your body to lean forward. Gradually transition to upright top speed
position for the last given distance. Upright running form should be achieved just before the
end of the final given distance, as a gradual transition is desired form maximal speed.
Example (10-15-15 yards)
- Sprint 10 yards.
- Maintain speed with no extra effort 15 yards.
- Re-accelerate by leaning forward for 15 yards and gradually come back in the upright
position toward the end of the 15 yards.
By: Lisa-Marie Breton, CSCS
By: Lisa-Marie Breton, CSCS