SPRINT
BY COACH TYLER MANZO
OBJECTIVE Obsession of speed has been a long-standing piece of athletic history going back to the Greek Olympic days all the way up to our modern day American football 40 yard dash. Speed can even be seen in the school yard watching kids go from point A to point B racing each other, figuring out which one of them holds the key to being the fastest. When it comes down to basic mathematics we know that speed equals stride frequency x stride length. But understanding how we can achieve the mathematical equation takes a lot of practice, mechanical development and sometimes flat genetics.
FORMAT This is a 2x week accessory program + Sprint Class 3x a week Monday Wednesday Friday
MECHANICS SESSION 1x/week can be completed any day
SPRINT SESSION 1x can be completed on any day and if volume is too much can be broken into two days
You will choose to focus on either a short sprint or long sprint.
SHORT
40 yard
100M
200M
LONG
400M
800M
EQUIPMENT 2 Legs + A Box/Bench/Step
TRACKING PROGRESS
Send me times for your sprint days and feel free to text me anytime!
CONTACT INFO Phone: 719-651-6285, tyler.manzo@gmail.com
Please review the following tutorials on:
THE RACE - In this series we will break down 5 types of sprinting.
40 yard Dash, 100m, 200m, 400m, 800m
MECHANICS FOR SPRINTING
STRENGTH FOR SPRINTING
CONDITIONING FOR SPRINTING
TUTORIALS
(Click each link to view)
THE PHASES OF RUNNING
THE RACE
RUNNING MECHANICS VIDEO
Like the great Bruce Springsteen says “Baby we were born to run.” We have the ability to run upright for many many miles, but compared to other animals in this kingdom, we don’t necessarily have the ability to run the fastest. So we overcome this by development of speed running mechanics which work with our anatomy.
MECHANICS 101
Posture (upright and relaxed)
Front to Mid foot strike (feel your foot strike underneath the hip with Dorsiflexion)
Cadence (set the timing of your speed)
Lean (use gravity to push you forward)
Arm Swing (tight to the body)
Exercises
A Skip
B Skip
Power Skip
High Knee
Strides
Tempo runs
Wall Runs
All these exercises can and should be done in practice before running.
PLYOMETRICS FOR SPRINTING VIDEO
SPEED + POWER DEVELOPMENT
SPEED ENDURANCE v SPEED CAPACITY VIDEO
MEASURE DISTANCE THROUGH WALKING STRIDES
10m is roughly 10 walking strides
40m 40 Walking steps
100m 100 walking steps
200m is .12 of a mile
400m is .25 of a mile
800m is .5 of a mile
PROGRAM
WEEK 1
1. MECHANICS / STRENGTH SESSIONS
Line Drills - 3x :40 ea.
High Knee
Butt Kickers
A March
A Skip
5 Rounds
5 Vert Jumps + 1 Broad Jump
Rest 1:30
5 Rounds
10 Bounders + 10 Sprawl 2 tuck Jump
Rest 1:30
100 walking Lunges
2. SPRINT SESSIONS - all sets 90% capacity
CHOOSE A TRACK - SHORT OR LONG SPRINTS
SHORT TRACK
5x 30m “Starts” 1min rest (set up in 3point stance)
5x 120m 3min rest
5x 220m 3min rest
1x 400m
LONG TRACK
4x 300m rest 3min
4x 1000m rest 2min
WEEK 2
1. MECHANICS /STRENGTH SESSION
Line Drills : 3x :40 each
High Knee
Butt Kickers
A March
A skip
B Skip
5x 10 Box Jump + 1 Broad Jump Max Effort
Rest 2min
5x :40 Wall Sprint
Rest 1min
5x
15 Sprawl 2 Tuck Jump+ 10 Vert Jump
Rest 2min
2. SPRINT SESSION @ 90%
SHORT
4x 50m (set up in 3point stance) rest 3min
4x 80m 3min rest
4x 150m rest 2min
1x 400m
LONG
5x 200m rest 2min
5x 800m Rest 3min
WEEK 3
1. MECHANICS /STRENGTH SESSION
Line Drills : 3x :40 each
High Knee
Butt Kickers
A March
A skip
B Skip
20min EMOM
1.:40 Jumping Lunges
2. 25 Air Squats
3. 15 Vert Jumps
4. 5 Broad Jumps
2. SPRINT SESSION
SHORT - 80%
10x 100m rest 2min
4x 200m rest 3min
LONG - 80%
6x 200m rest 1min
3x 800m rest 3min
WEEK 4
1. MECHANICS /STRENGTH SESSION
Line Drills : 3x :40 each
High Knee
Butt Kickers
A March
A skip
B Skip
15 MIN EMOM
15 Vert Jump
:45 MT Climber
12 Sprawl 2 Tuck
2. SPRINT SESSION @ 100% REST AS NEEDED
SHORT
3x 40m
3x 100m
3x 200m
LONG
Runs
5x 400m rest 3min
3x 800m rest 4min