3 Complete Speed Workouts

Speed Workout #1:

MAX SPRINTS – Set up a cone at approx. 10, 20, 30, 40, and 50 meters. For each sprint below, begin with a different stance, such as mountain climber stance, on stomach, 3-points stance, facing back, etc. -must follow rest minutes accurately.

  1. Sprint max effort to the 1st cone, jog back to starting point, rest 1 minute. Do 2 times total before going to next step.
  2. Sprint from start point to 2nd cone, job back to start point, rest 2 minutes. Do 2 times before going to next step.
  3. Sprint to 3rd cone, jog back, rest 3 minutes, do 2 times total.
  4. Sprint to 4th cone, jog back, rest 4 minutes, do 2 times total.
  5. Sprint to 5th cone, jog back, rest 4 minutes, do 2 times total. Don’t forget to rest 5 minutes after last time before starting any additional training. Should have full recovery before doing additional training.
  6. Total drill time = 30 min.

HURDLE HOPPING – Set up 8-10 hurdles, about 24-36 inches apart. The height of the hurdles should be anywhere between 8-24 inches high, depending on your height and hopping ability. Do 3 sets of hurdle hopping with 8, 10, 10 hurdles (rest for 1-2 minutes).

  1. Jump forward over the hurdles, keeping your feet together.
  2. Try to jump over the hurdles by exploding from your legs, going as high as you can; the hips and arms should be involved to get max height.
  3. Try to keep your body as straight as you can throughout this exercise.
  4. After you jump over a hurdle, try to jump over the next hurdle as soon as possible, keeping the intensity as high as possible (quality > quantity).
  5. Total drill time = approx 5-6 minutes

Speed Workout #2:

FLYING SPRINTS – Set up white cone at 30 meters, set up orange cones at 20, 25, and 30 meters past the white cone.

  1. Build up to white cone (50-80% effort) then max effort for 20 meters (to 1st orange cone). Jog back to start. Rest for 5 minutes (1 minute rest for every 10 meter-rule).
  2. Build up to white cone, max sprint to 2nd orange cone. Jog back to start. Rest for 5 minutes, 30 seconds.
  3. Build up to white cone, max sprint to 3rd orange cone. Jog back to start. Full rest.

TRANSITIONAL SPEED EXERCISE – Building on the ideas of multi-directional movement and explosive direction changes, you can progress your speed training to include transitional speed exercises. With these, you can transition in direction and/or movement pattern. The goal with these is to focus on being explosive through the starts and transitions. Note that all of these are performed within 20 yards of total distance, and most are within 15.

  1. 5 yard lateral shuffle into 10 yard forward sprint, rest for 1 minute.
  2. 5 yard backwards shuffle into 10 yard forward sprint, rest for 1 minute.
  3. 5 yard lateral back pedal into 10 yard forward sprint (you make a backwards L), rest 1 minute.
  4. 5 yard forward back pedal into 10 yard forward sprint (you back pedal, then turn all the way around and sprint so you go a total distance of 15 yards), 1 minute rest.
  5. 5 yard forward sprint into 5 yard backward back pedal into 10 yards forward sprint (remember the goal is to focus on being explosive through all starts and transitions).

Speed Workout #3:

Plyometrics are a type of exercise that uses explosive movements, often repetitive, to develop muscular power in order to generate a large amount of force quickly.

DEPTH JUMPS – You’ll need a box approx 18-24 inches high. Make sure your box is steady and safe.

  1. To start this exercise, stand on top of your box with your toes close to the edge.
  2. Step down from the box and quickly jump up as high as possible.
  3. Picture your legs as springs exploding like a stick of dynamite.
  4. Just like hurdle hopping, the quality of the jump is greater than the quantity of jumps. This is pretty easy, but most importantly, it is effective.

BOX JUMPS – You’ll need 6-8 boxes approx 18-36 inches high each. You can use the same type of box you used for the depth jumps. Set up the boxes in a straight line approx 24 inches apart from each other.

  1. Put your hands on the back of your head like you’re being arrested. 🙂
  2. Bend your knees like you do when you squat in order to achieve maximum explosive power when you jump. Your feet should be shoulder width apart.
  3. Jump up onto the box and land softly on your feet. Make sure you land on your entire feet or you will not receive the full benefits of the exercise.
  4. Maintain the squat position, jump off the box and onto the ground.
  5. Repeat this exercise by jumping onto the next box as quickly as possible. Try to jump as high as you can.

CALF BURN OUTS – (no boxes needed)

  1. Jump up as high as you can without bending your knees or hips.
  2. Perform as many jumps as you can without any rest between each jump.