Speed

Speed Workouts
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 * || 2mile || A ||  ||
 * Warm-up || 800 meter jog || your own pace then stretch ||  ||
 * Workout ||  ||   ||   ||
 * 80% || 8 x 100 meter || should take about 15 seconds || Walk back 50 meters then start again; that is your rest ||
 * |||| 3-5minute rest ||  ||
 * 80% || 8 x 100 meter || should take about 15 seconds || Walk back 50 meters then start again; that is your rest ||
 * Cooldown || 800 meter jog || your own pace then stretch ||  ||
 * || 2 mile || B ||  ||
 * Warm-up || 800 meter jog || your own pace then stretch ||  ||
 * Workout || ladder |||| perform each sprint as close to 100% as possible ||
 * || distance || rest ||  ||
 * || 50 m || walk back ||  ||
 * || 75 m || walk back ||  ||
 * || 100 m || 1 minute ||  ||
 * || 125 m || 2 minute ||  ||
 * || 150 m || 3 minute ||  ||
 * || 200 m || 5 minute ||  ||
 * || 200 m || 5 minute ||  ||
 * || 150 m || 3 minute ||  ||
 * || 125 m || 2 minute ||  ||
 * || 100 m || 1 minute ||  ||
 * || 75 m || walk back ||  ||
 * || 50 m || walk back ||  ||
 * Cooldown || 800 meter jog || your own pace then stretch ||  ||
 * Cooldown || 800 meter jog || your own pace then stretch ||  ||