Method to lower 40 yard sprint time
For a number of sports acceleration and speed over a short distance is very important e.g. American Football, Basket Ball, Baseball, Cricket, Field Hockey, Rugby, Soccer, Futsal (5 a side football) etc.
Before You Start
Prior to starting any training it is recommend that you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.
Preparation work
What time do I have available for training:
- how long before I have to put my improved acceleration & speed to the test
- how many days each week can I train
- how many times a day can I train
What facilities do I need:
- Somewhere to run - an Athletics Track or sports field
- Somewhere to do exercises - gymnasium
- Somewhere to do strength training - weight training room
What equipment do I need or have access to:
- Appropriate clothing for training in
- Exercises mat
- Free weights for weight training
The preparation of any training program is explained in more detail on the Planning page.
Training Plan Phases
Split the available training time into two equal periods (phases). If there are 16 weeks available for training then we have 8 weeks for Phase One and 8 weeks for Phase Two. This would allow for two four week cycles in each phase.
Phase One
The objectives of Phase One are to develop general strength and general endurance. The work load in the first three weeks of the example plan below increase each week (easy, medium, hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4 week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so on.
Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations.
The pace for each of the running endurance sessions should be between 15 and 20 seconds per 100 metres.
Each session should include an appropriate warm up and cool down program.
Week One
| Mon | (am) Strength Training General - (pm) 5 km steady run |
| Tue | Endurance - 2 X 4 X 150 metres (23 to 30 seconds) |
| Wed | Strength Training General |
| Thu | Endurance - 2 X 3 X 200 metres (30 to 40 seconds) |
| Fri | (am) Strength Training General - (pm) 5 km steady run |
| Sat | Endurance - 2 X 3 X 250 metres (38 to 50 seconds) |
| Sun | Rest |
Week 2
| Mon | (am) Strength Training General - (pm) 5 km steady run |
| Tue | Endurance - 2 X 4 X 200 metres (30 to 40 seconds) |
| Wed | Strength Training General |
| Thu | Endurance - 2 X 3 X 250 metres (38 to 50 seconds) |
| Fri | (am) Strength Training General - (pm) 5 km steady run |
| Sat | Endurance - 2 X 3 X 300 metres (45 to 60 seconds) |
| Sun | Rest |
Week 3
| Mon | (am) Strength Training General - (pm) 5 km steady run |
| Tue | Endurance - 2 X 4 X 250 metres (38 to 50 seconds) |
| Wed | Strength Training General |
| Thu | Endurance - 2 X 3 X 300 metres (45 to 60 seconds) |
| Fri | (am) Strength Training General - (pm) 5 km steady run |
| Sat | Endurance - 2 X 3 X 400 metres (60 to 80 seconds) |
| Sun | Rest |
Week 4
| Mon | Strength Training General |
| Tue | |
| Wed | Strength Training General |
| Thu | |
| Fri | Strength Training General |
| Sat | |
| Sun | Rest |
Strength Training
Examples of general strength training are:
- Weight Training program - dumbbells
- Weight Training program - free weights and machines
- Weight Training program - sprinters
Phase 2
The objectives of Phase Two are to develop specific strength, specific endurance and speed. The work load in the first three weeks of the example plan below increase each week (easy, medium, hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4 week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so on.
Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations.
The pace for each of the running sessions can be determined from the calculator provided after the four week program.
Each session should include an appropriate warm up and cool down program.
Week 1
| Mon | Strength Training Specific |
| Tue | Endurance Specific - 3 X 3 X 40 metres @ 90% effort |
| Wed | Strength Training Specific |
| Thu | Speed - 3 X 3 X 30 metres @ 100% effort |
| Fri | Strength Training Specific |
| Sat | Speed - 3 X 3 X 60 metres (20m @ 100% + 20m @ 90% + 20m @ 100%) |
| Sun | Rest |
Week 2
| Mon | Strength Training Specific |
| Tue | Endurance Specific - 3 X 3 X 50 metres @ 90% effort - |
| Wed | Strength Training Specific |
| Thu | Speed - 3 X 3 X 40 metres @ 100% effort |
| Fri | Strength Training Specific |
| Sat | Speed - 3 X 3 X 90 metres (30m @ 100% + 30m @ 90% + 30m @ 100%) |
| Sun | Rest |
Week 3
| Mon | Strength Training Specific |
| Tue | Endurance Specific - 3 X 3 X 60 metres @ 90% effort |
| Wed | Strength Training Specific |
| Thu | Speed - 3 X 3 X 50 metres @ 100% effort |
| Fri | Strength Training Specific |
| Sat | Speed - 3 X 3 X 120 metres (40m @ 100% + 40m @ 90% + 40m @ 100%) |
| Sun | Rest |
Week 4
| Mon | Strength Training Specific |
| Tue | Lateral change of direction test and Leg elastic strength test |
| Wed | Strength Training Specific |
| Thu | |
| Fri | Strength Training Specific |
| Sat | |
| Sun | Rest |
Strength Training
Examples of specific strength training are:
- Complex training (mix of plyometrics and weights).
- Plyometrics
- Plyometric Exercises - Arms
- Plyometric Exercises - Legs
- Plyometrics High Intensity Exercises - Legs
- Weight Training program - sprinters
For young athletes, circuit training in place of the weight training. The exercises need to be specific to the demands of your sport or event.
Plyometrics
Plyometric drills can be incorporated into the warm up. Conduct 2 or 3 sets over a distance of 20 to 30 metres. Focus on quality and not quantity. Example of plyometric drills are:
- Single leg hops over cones
- Double leg hops over cones
- Zig Zag hops (one legged lateral bounds)
- Alternate Leg running bounds (up stairs)
Sprint Technique
Development of your sprint technique is just as important as the development of your strength and endurance. Guidance on the correct technique for each phase of the sprint is detailed on the sprint technique page and the sprint start page. To assist in the development of your technique see the information contained on the technique training page.
Technique Runs
As part of each track session include at the start of the session 6 X 50 metres:
- 1st run only concentrate on running Tall
- 2nd run only concentrate on a running Relaxed
- 3rd run only concentrate on running Smoothly
- 4th run only concentrate on the Drive action
- 5th & 6th runs concentrate on them all
Explanation of Tall, Relaxed, Smooth and Drive is detailed on the sprint technique page.
Evaluation Tests
Evaluation tests are used to monitor progress and identify limitations. The following are examples of tests that could be conducted every four weeks during Phase One and Phase Two to monitor progress.
Phase 1
- Cooper Test
- Multistage Fitness test
- 400m drop off test
- Quadrathlon
- Muscle balance and strength tests
- Illinois agility run test
Phase 2
posted by George at 2:18 PM
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