Summer Speed
Program
This is for our anaerobic
fitness base and also for our speed development (to be able to
sprint for 90 minutes and still have your legs for a game the next day).
This does not help your
wind (aerobic base) but it is just as critical for the way we play our game (at
a sprint). If done properly and consistently (explosively and as fast as you
can go) this will also improve your speed through the summer.
Remember this is just
part of what you have to do. You must continue training with the ball and
playing short sided games - this speed training does not help change of
direction (strength in cutting, etc.), in fact without anything else your speed
training will hurt your agility.
SPRINT ALL OUT ON EVERY SPRINT! - do not pace yourself
TAKE FULL REST PERIOD! (not less)
CONCENTRATE ON EXPLOSIVE STARTS! (driving knees, leaning forward, pumping arms) keep stride
smooth and powerful throughout sprint.
|
WEEK 1 |
WEEK 2 |
WEEK 3 |
|
June 12-14 |
June19-21 |
June 26-28 |
|
8
X 20 yds |
10
X 20 yds |
14
X 20 yds |
|
6
X 40 yds |
8
X 40 yds |
10
X 40 yds |
|
4
X 60 yds |
6
X 60 yds |
8
X 60 yds |
|
2
X 80 yds |
4
X 80 yds |
6
X 80 yds |
|
1
X 100 yds |
2
X 100 yds |
4
X 100 yds |
|
WEEK 4 |
WEEK 5 |
WEEK 6 |
|
July 9-12 |
July 16-19 |
July 23-26 |
|
16
X 20 yds |
18
X 20 yds |
20
X 20 yds |
|
10
X 40 yds |
10
X 40 yds |
10
X 40 yds |
|
8
X 60 yds |
8
X 60 yds |
8
X 60 yds |
|
6
X 80 yds |
6
X 80 yds |
6
X 80 yds |
|
4
X 100 yds |
4
X 100 yds |
4
X 100 yds |
1 time per week 1 time per week
Rest Period Weeks
1 - 3 Rest Period Weeks 4 -
6
30 seconds for 20's 20
seconds for 20's
45 seconds for 40's 30
seconds for 40's
60 seconds for 60's 45
seconds for 60's
75 seconds for 80's 60
seconds for 80's
90 seconds for 100's 75
seconds for 100's