Sprinters Speed & Power Day Sample Workout

By Patrick Beith, CSCS, PES, USATF II

Here is a structured Speed/Power day workout that you can apply to your sprinters.

I. Dynamic Warm-up

* 5-10 minute warm-up
* Loose skip
* Hurdle pushup
* Backwards loose skip
* Double leg plow
* Side shuffle
* Leg circles
* Side shuffle
* Lunge w/ twist
* Leg swings (front & lateral)
* Skips for height

II. Speed Drills

* A-skip
* A-run
* Backwards run
* Fast leg
* Accelerations 4x30m

III. Speed Workout

* Acceleration Workout
* 3x 25 meters - push up (down position) start
* 3x 25 meters - push up (up position) start
* 3x 25 meters - seated (facing) 'forward' start
* 3x 25 meters - seated (facing) 'backwards' start

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IV. Plyometrics

* 5 Double leg hops 4x6
* Single leg bounds 3x6 each
* Running alternating bounds 3x8

V. Weight Training

* Hang Cleans 5x3
* Deadlifts 4x4
* Step-ups 4x4
* Dumbbell Snatch 5x3

VI. Core Training

* Stabilization - static (hold each position 45 seconds - repeat 3 times)
* Swedish Abs:
* Plank position
* Side plank (on right side)
* Side plank (on left side)
* Bridge position

VII. Active Warm-down

* All 2x 20 meters
* High knee walk
* Lunge w/ hamstring
* Lateral lunge
* Spiderman
* Inch worm

Exercises can be added or subtracted depending on what the goal of the workout is, but all of our speed/power days will be in this outlined form. Our core workouts change daily depending on what types of exercises we used the day before.

- Patrick Beith

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