Sprint Workout #3: Shake up the System

This is the third installment of our Sprint Series. This workout will kick your results into high gear in a very short amount of time.

If you didn’t see the first two workouts, here they are:

Sprint Workout #1: http://bit.ly/XBJQcF

Sprint Workout #2: http://bit.ly/XJwYRN

Here is the format:

Find a local track, football, soccer or open field and measure out your sprint distance for 100 yards or meters, depending on your surroundings. Look in your area and I am sure you can find something like that near you. If not, hit a wide open field and you’re good to go!

For a warm-up, jog for 10 minutes around the field or track, stretch all of your major muscle groups then perform these pre-sprint drills:

All of these drills are to be performed for 10 yards then back to where you started, for a total of two times each movement.

  • 10 yard high-knee drill (Slowly covering the 10 yards while bringing your knees as high as you can)
  • 10 yard butt-kickers (Running at a slow pace yet trying to hit your rear-end with your heels)
  • 10 yard back-pedals (A slow run backwards, really reaching back to get full range of motion in your backward stride)
  • 10 yard shuffle (Shuffling your feet side to side with controlled form and technique)

The Workout:

Workout 1 had you Performing 6-12, 100 yard sprints at half speed, working on fluid motion and getting “the feel” for going faster than your normal jog.

Workout 2 still had you performing 6-12, 100 yard sprints but you did them“suicide style!” Instead of sprinting the full 100 yards, you ran 50 yards, turned around, touched the ground and then sprinted back to where you started. 

Workout number 3 takes things to another level by shortening the distance even more to 25 yard suicide sprints. However….you will now sprint the equivalent of (6) 100 yd sprints but with 25 yard suicides! This means that you have to run a total of (4) 25 yd suicide sprints to equal a total of 100 yds! You following us? This means you will perform 24 total sprints of 25 yds in order to finish the workout.

With one hand on the starting line, begin your sprint in a controlled fashion at about 3/4 speed and then at 25 yards you will turn around, touch your hand on the ground then build back up to 3/4 speed and hold that speed until the finish. It is NOT about going as fast as you can, we will get to that in the future!

Start by working up to a decent speed and maintaining it with body control and technique. When you initially get to the turn around point and begin to go back to the start line, stay low, pump your arms and maintain form all the way to the finish!

Rest no longer than 30 seconds between sprints and repeat!  

After you have performed your total of 600 yds, finish off the workout with a 10 minute  cool-down jog, stretch out again and you’re done. Boom!

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