My Favorite Sprints, Hurdles, & Jumps Programs to Steal From

Posted by Latif Thomas

There are only a few days left before Christmas and we’re having a ‘Last Minute’ sale. All digital programs are 30% off through the end of the day on Christmas Eve.

Click here to see our full catalogue of track and field programs. (Use coupon code XMAS30 at checkout.)

We have a lot of programs here at Complete Track and Field. It can be confusing and even overwhelming trying to figure out which resource/s best suit your needs.

Well I’m a coach, too.  I thought it might be helpful to list and talk a bit about some of the programs I’m referencing, studying, and/or stealing from in my season right now.

Just some quick background:

I have around 40 boys and girls in my group. I’m responsible for the 55, 55HH, 300, 600, LJ, HJ, relays, and strength training.

No assistant coach. 75% of my kids are 9th & 10 graders. We have no indoor track, a bad weight room, and it stays cold in New England in the winter.

Obviously, I can’t appropriately plan training for all these event groups without some help. So here are the programs I’m leaning on when I plan my training. (If you have specific questions you can email me at



Of course I have my two most recent sprints programs, Complete Speed Training 3 (CST3) and Complete Program Design for Sprinters 2 (CPDS).

CST3 is more about technical teaching progressions. CPDS is purely about workout planning.

Now, it would be pretty weird if I referenced my own materials for ideas on what to do at practice. In actuality, I show and send kids clips from CST3 as supplemental information to skills we’re learning in practice or to watch ahead of practice so they have an idea of what we’re going to cover and so they don’t stare at me blankly.

When I need ideas for short sprints activities and progressions, I reference Marc Mangiacotti’s ‘Complete 100 Meter Training’.

For the 600, I steal heavily from Ron Grigg’s ‘Complete Program Design for Combo 400/600/800 Runners’.

I’m a sprints coach with no distance background. My 600 runners need general and specific endurance. This walks me through the process. And does it in a way where my 400/600 types don’t hate training. Because, historically, these kids join the sprints group because they do not want to be distance runners.

I just really love Ron’s program.



I’m a minimalist. And I like specificity.

So I like to teach the smallest number of activities that lead to the greatest amount of success.

It’s amazing to me how many coaches don’t emphasize the cut step. I am not one of them. Cut step and getting into and off the hurdle quickly are my priorities.

My favorite program for teaching hurdle rhythm is Marc Mangiacotti’s ‘Hurdle Rhythm: Drills & Progressions’.

When I’m looking to add more drills to my practice, but, in particular when it comes to planning day to day training, I’m all about Tony Veney’s ‘Advanced Sprint (100H/110HH) Training’.

Because hurdlers aren’t sprinters who just hurdle twice a week. They have needs that must be addressed daily.



I mean, c’mon man. When it comes to jumps, I’m a Boo Schexnayder guy.

It’s insane to me that any “jumps coach” could plan an actual practice without modeling it after The Long Jump: Technique & Teaching and/or The High Jump: Technique & Teaching.

But they do. And I know this because I’ve only seen HS high jumpers triangulate their approach on two occasions in my entire life.

Oh you coach high jumpers, but don’t know what that means? Judgment free zone, my friend.

In truth, I do my best to copy and paste from Boo’s entire library of coaching and strength training programs.

From teaching and progressing plyometrics, circuit training, and the weight room, there are none better. Truly none, not a single one.

Finally, a strength training resource that I really like a lot is Dave Cusano’s ‘Specific Strength Training for Sprints/Hurdles’. It’s a presentation he gave at the 2016 Complete Track and Field Clinic and it’s perfect for those of you who don’t necessarily have the most talented team in the world or what one might call ‘a good weight room’.


I will leave you with that.

Remember, all CTF programs are 30% off through Christmas eve when you use coupon code XMAS30 at checkout.

If you have specific questions, email me at:

Latif Thomas - Latif Thomas owns and operates Complete Track and Field and serves as the Co-Director of the Complete Track and Field Clinic at Harvard University, the largest track and field clinic in the United States. A popular speaker and presenter at some of the largest coaching clinics across the country, Latif has true passion for the sport and it definitely shows. Over the past 19 years, he has coached more combined League, Division, All-State, and New England Champions in sprints, hurdles, and jumps than he can count. Follow @latif_thomas on Twitter.

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