Alternate Sprinter Workouts

While we don't know the future of our spring sports season, we have to operate under our current directives from the OHSAA. As such, we are moving forward as though our season will resume after this three-week break. In that time, it's important to continue your training for both yourself and your team. Please be advised that you should complete these workouts on your own, away from large groups.

These workouts are listed in 'meters' and 'yards', but if you aren't on a track try to simulate something very similar to these workouts wherever you are (road run, trail run, treadmill as best you can...try to estimate your distances provided below). If you can't get a workout in because of your schedule, substitute your rest day with a previous/future workout listed.

Form Drills (20 yards out and back):

• A-March (bounding motion)
• A-Skip (quick-twitch, make these quick, fast motions)
• Bull Kicks (toes up, strike the turf at mid-sole)
• B-Skips (quick-twitch)
• High Knee Pull-ups (pull knees all the way up to chest)
• High Knees
• Backwards High Knees
• Butt Kicks
• Walking Toe Touch (STRETCH OUT during this drill)
• Backwards Running
• Toy Soldiers
• Lunges (High Knee, hold the high knee, then lunge...back knee should almost touch the turf...then repeat immediately with the next step)
• Reverse Lunges (forget form, just REACH BACK as far as you can)
• Quick Fire Right (fire your right leg QUICKLY every third step)
• Quick Fire Left (same as above, with left leg)
• Karaoke Left
• Karaoke Right
• Sideways Lunges
• Skip for Height
• Accelerators (stand at goal line, fall forward into a sprint for 20 yards)
• Right Foot Hops
• Left Foot Hops
• Bounding Hops, both feet

Monday, March 16th

• Dynamic Warm-up
• Form Drills
• Stadium Steps:
• 2 x One-foot, One-step
• 1 x Pitter Patter (right foot, left foot on same step)
• 1 x Pitter Patter (left foot, right foot on same step)
• 2 x Lunge up
• 1 x Sideways Lunge
• 1 x Sideways Lunge (opposite side)
• 2 x Backwards (start slowly, increasing speed as quickly as you are able)
• 2 x Sprint to top of stands
• Stretch

Tuesday, March 17th

• Dynamic Warm-up
• Form Drills
• 6 x 100 yard Stride-Outs (75% max speed, concentrate on form and relax your muscles)
• Stretch

Wednesday, March 18th

• Dynamic Warm-up
• Form Drills
• 6 x In-Outs: 
• Jog 100 meters on straightaway
• Sprint 100 meters on curve, bringing right arm to sternum, leaning in to left
• Use the jog as your recovery, then explode into a sprint on the curve
• Stretch

Thursday, March 19th

• Dynamic Warm-up
• Form Drills
• 3 x 30 yards at 75% pace
• Focus on form
• Opposite knee, opposite arm
• Shoulders up, stay loose, drive elbows back
• Proper breathing and foot strike at mid-sole


3 x 30 yards at 90% pace
2 x 150 meters at 90% pace
2 x 100 meters at 90% pace
2 x 50 yards at 90% pace
Stretch

Friday, March 20th

• Dynamic Warm-up
• Form Drills
• 10 x Accelerations (build up first 50 yards, sprint next 50 yards)
• Stretch

Saturday, March 21st
Hillwork at Emerald Necklace Marina (or a comparable hill)

• 5 minute jog warm-up
• 2 x Jog Hill (50% pace)
• 2 x Jog halfway (50% pace)/Stride-out halfway (75% pace)
• 2 x Strideout Hill (75% pace)
• 5 minute cool-down
• Stretch

If you can't make it to hill work, do 6-7 Miracle Miles

Sunday, March 22nd

• Stretch
• Rest

Monday, March 23rd

• Dynamic Warm-up
• Form Drills
• 6 x Centrons:
• 250 jog
• 150 sprint
• Stretch

Tuesday, March 24th

• Dynamic Warm-up
• Form Drills
• 4 x 400 meters (Jog, Stride-out, Sprint, Walk)
• 8 x 50 yard Reverse Accelerations (sprint 50 yards, then decelerate the following 50 yards)
• Stretch

Wednesday, March 25th

• Dynamic Warm-up
• Form Drills
• 2 x 150 meters (90% capacity with 60 second recovery between sets)
• 3 x 200 meters (#1 at 30 seconds, #2 at 28 seconds, #3 SPRINT...90 second recovery between sets)
• Stretch

Thursday, March 26th

• Dynamic Warm-up
• Form Drills
• 3 x 30 yards at 50% pace
• Focus on form
• Opposite knee, opposite arm
• Shoulders up, stay loose, drive elbows back
• Proper breathing and foot strike at mid-sole


3 x 30 yards at 75% pace
2 x 150 meters at 75% pace
2 x 100 meters at 75% pace
2 x 50 yards at 75% pace
Stretch

Friday, March 27th

• Stretch
• Rest

Saturday, March 28th

Hillwork at Emerald Necklace Marina (or a comparable hill)

• Set up cones/markers every 30 meters
• 4 x Fartleks (alternate jog/sprint between markers)
• 1 x Sprint Hill

If you can't make it to hill work, do 7-8 Miracle Miles

Sunday, March 29th

• Stretch
• Rest

Monday, March 30th

• Dynamic Warm-up
• Form Drills
• Stadium Steps:
• 2 x One-foot, One-step
• 1 x Pitter Patter (right foot, left foot on same step)
• 1 x Pitter Patter (left foot, right foot on same step)
• 2 x Lunge up
• 1 x Sideways Lunge
• 1 x Sideways Lunge (opposite side)
• 2 x Backwards (start slowly, increasing speed as quickly as you are able)
• 2 x Sprint to top of stands
• Stretch

Tuesday, March 31st

• Dynamic Warm-Up
• Form Drills
• 10 x 100 yards at 75% pace
• Stretch

Wednesday, April 1st

• Dynamic Warm-Up
• Form Drills
• 2 x Canadians:
• This is what one 'Canadian' is:
• 1 x 150 meter at 75-85% speed
• 6 x 60 meter at 90-95% speed
• 1 x 150 meter at 75-85% speed
• 10 minute rest (stretch)
• Stretch

Thursday, April 2nd

• Dynamic Warm-Up
• Form-Drills
• 3 x 30 yards at 50% pace
• Focus on form
• Opposite knee, opposite arm
• Shoulders up, stay loose, drive elbows back
• Proper breathing and foot strike at mid-sole


3 x 30 yards at 75% pace
2 x 200 meters at 50% pace
2 x 200 meters at 75% pace
2 x 100 meters at 50% pace
1 x 100 yards at 50% pace
1 x 100 yard Sprint
Stretch

Friday, April 3rd

• Stretch
• Rest

Saturday, April 4th

Hillwork at Emerald Necklace Marina (or a comparable hill)

• Set up cones/markers every 30 meters
• 5 x Fartleks (alternate jog/sprint between markers)
• 1 x Sprint Hill

If you can't make it to hill work, do 7-8 Miracle Miles

Sunday, April 5th 

• Stretch
• Rest