Speed Workout

Speed Workout - "Faster you run, faster you're done." ~ Coach Cline

REMEMBER to have proper sprint technique as shown above.  Keys to focus on:
*drive arms and knee high during starts, keeping foot in dorsiflex position (shown below) throughout your sprint except to push off the ground

* lean forward as if running uphill
* do not reach your foot past your knee
* stay on your toes when sprinting
* foot should hit below or behind your body; never in front (creates braking/deceleration)
* keep head in neutral alignment with spine (don't look up or down - neutral)
* keep arms in tight, but relaxed; moving arms up and down with elbow at approx 90%
* do not allow your arms to swing side to side or cross the mid-line of your body
* focus on driving the elbows instead of the hands/arms


Part I:
6 x 50m @ 95%
You need to rest for a full 3 minutes in between sprints and make sure that you give a near full effort for each run.

Rest for 10 - 15 minutes after last run then go into bonus sprint.

Part II:
Record your time for future comparison (if possible).


Sprint 200m using following strategy:
- Full sprint through first 50-60 meters, stride through 100m mark then lean forward, drive knees and elbows up and forward with great emphasis through remainder of sprint.  Finish strong past the 200m mark.