Sprint / Speed
CoachQ
You’ve seen it all on social media, drills, exercises, cues, every tool, trick, and gadget, red X’s and green check-marks; it’s exhausting.
How do you make sense of it and where do you start?
I have trained, coached, been the student and the teacher, attended conferences, and taken courses from hundreds of the world’s top performing coaches as well as completed every speed and strength program from these coaches I could get my hands on. This program combines these experiences into a practical, high-level plan to improve strength, power, and speed.
After coaching multiple age groups, sports, and athlete’s with varying levels of experience with speed training, I have put together a program that will help you reach your speed goals. I hope you enjoy it and learn some valuable skills along the way.
Prep
A
WARM UP
Build Ups w/ Dynamic Warm Up movements on the way back Examples: A) Knee Hugs B) Hamstring Sweeps C) Straight Leg March D) Figure 4's E) World's Greatest F) Quad Pull, Toe Walks G) Heel Walks H) Lunge, Lateral Lunge I) A-skip J) B-skip K) C-skip L) Backwards Open Hip Skip M) Carioca 3 x 30 yd/m @ 70% effort 3 x 20 yd/m @ 80% effort 1 x 10 yd/m @ 90% effort 1 x 30 yd/m @ slow build to 95-100% effort
B
Sprints - Staggered Stance
10 x 10
C
Alternating Bounding
2 x 30
D
Broad Jump
3 x 2
A
Kang Squat
2 x 12
B1
KB Swing
3 x 6
B2
Single Leg Calf Raise
3 x 12
C
Front Squat
8 x 4
D1
Close Grip Barbell Bench Press
8 x 4
D2
Med Ball Slam
8 x 4
A
Push Up to Cobra to Down-dog
2 x 12
B1
45 Deg Hyper
4 x 6
B2
Hip Flexor Sit Up
4 x 8
C1
GHD Back Extension
4 x 6
C2
GHD Hip Flexor Sit Up
4 x 8
D1
DB Push Press
4 x 4
D2
Cable Row 2 in 1 Out
4 x 4
E1
Copenhagen Eccentric Lower
3 x 8
E2
DB Curl to Lateral Raise
3 x 8
TEMPO RUN
F
Quick Dynamic Warm Up - 5-10 mins Then: Run at 60-70% effort - Focus on upright posture, open stride, lift thighs, smooth, fluid movements 2 x 4 x 50 yd/m 30-45' Rest Between Reps 60' Rest Between Sets
A
REST
Prep
A
WARM UP
Build Ups w/ Dynamic Warm Up movements on the way back Examples: A) Knee Hugs B) Hamstring Sweeps C) Straight Leg March D) Figure 4's E) World's Greatest F) Quad Pull, Toe Walks G) Heel Walks H) Lunge, Lateral Lunge I) A-skip J) B-skip K) C-skip L) Backwards Open Hip Skip M) Carioca 3 x 30 yd/m @ 70% effort 3 x 20 yd/m @ 80% effort 1 x 10 yd/m @ 90% effort 1 x 30 yd/m @ slow build to 95-100% effort
B
Build Up Sprints
2 x 30
C
Fly-in Sprint
3 x 1
D
Sprint-Float-Sprint
2 x 1
E
Sprint from 2-point
1 x 30
A
Kang Squat
2 x 12
B1
Single Arm KB or DB Snatch
3 x 3
B2
Single Leg Calf Raise
3 x 12
C1
Trap Bar Deadlift
8 x 4
C2
Barbell Deadlift
8 x 4
D1
Barbell Overhead Press
8 x 4
D2
Split Stance Cross Body Shot Put Throw
8 x 2
A1
2 Up 1 Down Trap Bar RDL
4 x 4
A2
Askling Hamstring Gliders
3 x 8
B1
Heavy Sled Push
4 x 10
B2
Lizard Stretch
3 x 30
C1
DB Fly to Bench Press
3 x 8
C2
Pec Stretch
3 x 30
D1
Neutral Grip Pull Down
3 x 8
D2
Lat Stretch
COD TEMPO Warm Up
E
COD Warm Up - 10 yds each way - Backwards Open - Backwards Hip Flip - Carioca - Lateral Shuffle - Med Ball Hip Switch Then: Shuffle to Crossover Run to Sprint - 5 yds each x 2 (1 each way)
COD TEMPO
F
Cover the same yardage, but every 10-20 yds, instead of running forward, perform: - Side shuffles - Backwards run - Carioca steps - Snake run etc... Be creative here. Every other rep will be a normal tempo run. 2 x 4 x 50 yd/m 30 - 45' Rest Between Reps 60' Rest Between Sets
A1
Eccentric Skater Squats
3 x 8
A2
Pigeon Stretch
3 x 30
B1
Leg Extension 2 Up 1 Down
3 x 8
B2
Quad Stretch
3 x 30
C1
DB Incline Fly to Bench
3 x 8
C2
DB Row to Reverse Fly
3 x 8
D1
Incline Bicep Curl
3 x 8
D2
EZ Bar Skull Crushers
3 x 8
COD WARM UP
A
- Backwards Open - Backwards Hip Flip - Carioca - Lateral Shuffle - Med Ball Hip Switch 10 yds each way
Prep
B
WARM UP
Build Ups w/ Dynamic Warm Up movements on the way back Examples: A) Knee Hugs B) Hamstring Sweeps C) Straight Leg March D) Figure 4's E) World's Greatest F) Quad Pull, Toe Walks G) Heel Walks H) Lunge, Lateral Lunge I) A-skip J) B-skip K) C-skip L) Backwards Open Hip Skip M) Carioca 3 x 30 yd/m @ 70% effort 3 x 20 yd/m @ 80% effort 1 x 10 yd/m @ 90% effort 1 x 30 yd/m @ slow build to 95-100% effort
C
Linear 5-10-5 Drill
2 x 1
D
5-10-5
2 x 1
E
1/2 Kneeling 1 Step Projection
4 x 2
F
Band Resisted Broad Jump
3 x 2
G
Free Broad Jump
3 x 2
Q Willey
Doctor of Physical Therapy, Exercise Physiologist, & Strength & Conditioning Coach
Designed to take all the guesswork out, all you need is your best attitude and elite performance can be yours! Don't wait, Don't hesitate. Let's start TODAY!
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