Sample Training Template
| Monday | Wednesday | Friday | |
|---|---|---|---|
|
Work |
Agility and Acceleration Drills | Speed | Agility & Speed Endurance |
|
Distance |
8-60 sec drills | 10-20 m sprints | 30-100 m sprints | 20-50 m sprints and agility drills |
|
Recovery |
1 - 4 minutes | 4 - 7 minute between sprints | 1:1 - 1:3 work/rest ratio |
|
Bouts |
8 - 15 repetitions | 4 - 10 sprints | 10 - 20 sprints |
- First 3 training sessions perform two short sprints followed by two longer sprints.
- Add one short sprint and one long sprint every 2 training sessions.
- Speed, quickness, and agility program should be based upon several factors:
- Specific sport requirements
- Distances (eg: 5-15 m)
- Work: rest ratios (eg: 1:2 to 1:4)
- Event duration (eg: 10 to 45 minutes)
- Intensities (sprint to jog)
- Agility factors (eg: specific direction changes, body positioning, surfaces),
- Cues (eg, visual, auditory, kinesthetic)
- Athletes strengths and weaknesses
- Test periodically for agility, acceleration, flying speed, and speed endurance
- Scheduling and recovery restraints
- Training goals within the time season
- Specific sport requirements
- If sport requires greater aerobic conditioning, speed and agility work can be reduced to twice per week
