Sprinters Speed & Power Day Sample Workout
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
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 w orkouts change daily depending on what types of exercises we used the day before.
Patrick Beith
www.AthletesAcceleration.com
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