Track and Field Coaching Essentials: Sprint Practice Plan

Sprint Practice Plan
Student’s Name
Institution
Sprint Practice Plan
Warm up
Activity

Demand

Speed

Complexity

Low-level skipping

Low

Slow

Easy

Leg cradle

Low

Slow

Moderate

Easy skip with arm circles

Low

Medium

Moderate

Jog, jog, quick step

Medium

Medium

Moderate

Straight-leg bound

Medium

Medium

Moderate

Walk with arm circles

Low

Slow

Moderate

Quick-step running

High

Fast

Moderate

Single-leg quick step

Medium

Fast

Moderate

Increasing quick step 1-5

High

Fast

Moderate

Side run with arms crossing

Medium

Medium

Complex

Static walk (Drive/hold step)

Medium

Slow

Complex

Briefing
The briefing session introduces the goals of the sprint training. Every sprint training should include warm up activities, identified above. The warm up activities include low-level skipping leg cradle, easy skip with arm circles, walk with arm circles, and single-leg quick step. The intensity and demand of these warm activities should be observed. The specific goals of the sprint training session include:
* To improve the efficiency of the athletes
* To improve athletic performance in sprint races
* To preserve muscle mass of trainees
* To create endurance during sprint races
* To boost athletes power
* To increase anaerobic threshold
Skills/Technical
Activity

Descrption

Demand

Speed

Complexity

30 Second sprint with 90 second recovery

The athlete runs at top-speed while maintaining good form for 30 seconds, and then takes 90 Seconds to recover by either jogging or walking

High

Top-speed

Moderate

45 Second sprint with 60 Second recovery

The workout involves running at 80% at a controlled speed and then taking 60 seconds to recover by walking or jogging

High

Con...