Track and Field Sprints Practice Plan

Coach:


Team Name:


Time

Goal /
Emphasis

Drill

Diagram/Notes

5 Minutes

Warm-up:

* Walking Quad Stretch
* Walking Hamstring Scoops
* Walking, Glute Stretch
* Open/Close the Gate
* Skip with Arm Roll
* High Knees/Butt Kicks
* Lateral Shuffle with Arm Swing
* A-Skip
* B-Skip

* Walking Quad Stretch: While walking, pull one heel up towards your glute to stretch the front of your thigh. Alternate legs as you walk.
* Walking Hamstring Scoops: As you walk, kick one leg out before you and reach down to scoop the air in front of your foot. Alternate legs as you walk.
* Walking Glute Stretch: Take a step, then cross one leg over the other to stretch the outside of your glute. Alternate legs as you walk.
* Open/Close the Gate: With your feet hip-width apart, lift one knee up and out to the side, then bring it back in and down. Alternate legs.
* Skip with Arm Roll: As you skip, roll your arms forward in big circles.
* High Knees/Butt Kicks: Run in place, alternating between bringing your knees up high in front of you and kicking your heels up to your glutes.
* Lateral Shuffle with Arm Swing: Shuffle side to side, swinging your arms across your body as you move.
* A-Skip: Skip forward, bringing your knee up high in front of you and driving your opposite arm up in unison.
* B-Skip: Skip forward, bringing your knee up high in front of you and extending your leg before getting it back down. Alternate arms driving up with each skip.


Briefing:

Phases of Sprinting
* Acceleration
* Maximal Velocity
* Deceleration

The briefing session introduces the goals of the sprint training for that day’s practice. The specific objectives of the sprint training session include the following:
i)To improve the efficiency of the
athletes




ii)

To improve athletic performance in sprint races




iii)

To preserve the muscle mass of trainees


Skills/
Technical Unit:

Start Drill: Rolling Start
Acceleration: Wall Run
Maximal Velocity

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