A-Series Sprint Warm-Up (10-20 yards, 10 minutes)

• A-March

  • March through A pattern

  • Stand tall & drive the knee up, toe up.

  • Pause at the top to hold the position

  • Focus on arm drive

• A-Skip

  • Skipping through movement: LLRRLLRR

• 3 Hop

  • This is a hopping pattern that emphasizes holding the position while in a dynamic motion

  • Pattern is R R R L L L R R R

• 1-2 Pause

  • Patter is R L R and Pause on that leg, then L R L and Pause on that leg

  • Focus is on holding position on pauses. Arm and leg action remains the same as previous movements.

• A Run

  • Focus on front-side mechanics: Arm Action, Shoulder Position being relaxed, Torso Angle, Hip Flexion, Knee Drive, Leg Extension

  • Cue: "Focus on stepping over the opposite knee."

  • Stand tall and drive the knee up and toe up.

  • Focus on arm drive.

• Lateral

  • Apply the same patterns as above but in lateral fashion. Focus should be to not cross the feet over each other.

• Backward

  • • Apply the same patterns as above but inbackwards fashion.

Build-Ups to Sprinting

1. • Entry-level progression to acceleration, and eventually full-speed sprinting. Try to gain speed with every step until you've reached your distance.

   • A bulidup to 20 yards will be a fairly low intensity run. However, setting a distance of 40-50 yards would greatly increase the intensity, as athletes would easily come close to full speed at the full distance.

ABC Running Drills

Here is a phenomenal video on ABC running Drills for Ballistic and Plyometric. Many of the exercises listed above have been pulled from this video.