Spring Track Workouts for Sprinters, Jumpers, & Hurdlers: Week 1 of 13

Posted by Latif Thomas


I’ve already posted how I set up my annual plan for the track season. But I thought I’d share a Week 1 microcycle. This is my plan for the first week of practice. Will it go this way? Not likely. But since I know the physiological effect I’m looking to elicit for each session, I can easily come up with a Plan B or Plan C if (when) something doesn’t go  right. Keep in mind our first meet is exactly 14 days into the season, not that this fact in any way affects my planning.

I anticipate the weather may not cooperate so I may not be able to stay outside all week. I anticipate some kids claiming they are ‘injured’ because the warm up half cripples  them because they don’t  do any athletic development in their other sports. They just  play their other sports.

Either way, historically I have been solely responsible for planning training for the sprints (100, 200, 400, 4×100, 4×4), hurdles (100LH, 110LH, 400LH, 400IH) and jumps (HJ, LJ, TJ), as well as all strength and power development.)

 (Yes I consider the boys 110 high hurdles to be a different event than the girls 100 low hurdles.)

Monday 3/16

Theme: Acceleration

Stationary Dynamic Warmup
+skipping progressions

Arm action

Acceleration Development
wall drill (x1, x3, x7 seconds)

(up to) 5 step accelerations (total = 10-20 reps)
-cue= push the hips
-cue=step over the ankle, over the ankle, low calf, low calf, high calf, knee

Teach Standing Long Jump (SLJ) progression

Weight Room (Invite Only)

-Begin Clean Progression
-Teach Front Squat

Tuesday 3/17
Theme: Intensive tempo

Extended WarmUp

3-4 x 4 x 100m R=90″/5′
-Boys: 13-15.5″
-Girls:  16-18″


Bodyweight Circuit: 40″ on, 20″ off.
-Jumping Jacks during recovery for non-1st year athletes


Wednesday 3/18
Theme: GS/Recovery/Tech

Sprints: Scramble circuit
Jumps: Teach: Rollover start + Run, Run, Jump
Hurdles: Teach: Mobility drills, Over drills


Thursday 3/19
Theme: Acceleration

Stationary Dynamic Warmup
+skipping progressions

Arm action

Acceleration Development
Wall drill (x1, x3, x7 seconds)

3x5x10m R=jog back/2-3′
-rollover, touch and go
-skate start
-hop/hop start
-pushup (up)
-Jumps  Rollover

Teach Standing Long Jump (SLJ) progression

My weight room is a privilege - invite only!

My weight room is a privilege – invite only!

Weight Room (Invite Only)
-Continue Clean Progression
-Teach Front Squat

Friday 3/20
Theme: Recovery

General Warmup

5-10 x 100m @ ~70-75% (sprinter jog turns, run straights)

10′ Static Stretch

Saturday 3/21
Theme: Event specific workouts

-Invite Only, staggered practices.
-No more than 7 athletes per event group, per gender (lots of opportunities in hurdles and jumps…)

Event Specific Warmup (in groups)

Sprints: 5-6×200 R=5′ Boys: 26-28″, Girls: 31-33″
Hurdles: Approaches over 1, sprint through H2
– Finish with circuit: Dynamic
Jumps: All- Measure Approaches + RRJ progression
-HJ: Slalom Runs, Circle Runs
-LJ: Accelerations from Rollover Start

Strength (All)

Multijump Circuit: Venus

Sunday 3/22


To cover some of your questions, 95% of the skills, drills and progressions I use  here and throughout my annual  plan come from the following sources. Therefore I recommend referring to your copy of the appropriate program for answers to ‘How do you do that drill?’ and ‘What about that warm up?’ related questions. (All other questions can be posted below):

1. What I use to train my sprinters: Complete Speed Training 2

2. What I use to train my hurdlers: Tony Veney’s ‘Advanced Sprint Hurdles Development.

3. What I use to train my long jumpers: Boo Schexnayder/Todd Lane’s ‘The Long Jump – Technique & Teaching’

4. What I use to teach Olympic Lift progressions and other weight room activities: Boo Schexnayder’s ‘Weight Training for Speed, Power & Sports Performance’

5. What I use for many of my pre-made circuits, so I don’t have to do extra work: Boo Schexnayder’s ‘Exercises for Sports Performance Training’

(Though I recommend Boo Schexnayder’s Complete Technique & Teaching for the Jumps Program instead of getting individual DVDs piecemeal.)

That’s a plan I’ve used for Week 1 of the spring track season. Feel free to to ask questions or make suggestions!


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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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