Speed Capacity: Wickets

Produce force into the ground to clear wickets via better stride pattern.

six stride run-in, reducing by 3” each back toward start

cues=
verticality
strike the ground
drive the knee
pulled from the naval
step-over the knee
”just sprint”

we clear the wickets not by “high-stepping” or “reaching for them” … deliver more force into the ground … “just sprint”

if you feel like you are getting up on the wickets, you are probably overstriding: pull heel up to the butt, not out the back, attack the ground beneath your hips.

Speed Maintenance: Tempo Changes

3 x (50m accel + 50m float + 50m “lift”)

2 sets. 5:00 between reps, 10:00 sets.

Speed Maintenance: 60's @ 95%

4 x 60m @ 95% of max.

3 sets. 2:00 between reps, 4:00 between sets.

Speed Maintenance: 75’s @ 90-95%

4 x 75m @ 90-95% effort.

1-2 sets. 3:00 between reps, 6:00 between sets.
Volume can reach up to 600m (2 x 4 x 75m)

Acceleration: Volume Starts

5 x 30m runs from starting position (blocks, 3-point, or rocker), accelerating up to top speed.

2-4 sets. 3:00 between reps. 7:00 between sets.
Total volume can reach 600m (4 x 5 x 30m).
Emphasize mechanics. Record and review video.

Speed Capacity: Flys

20-30m of acceleration into 10-20m of maximal output.

3-4 reps, at max.
4-6 minutes between reps, at minimum. full recovery.
record velocity with 10m DASHR gates. keep environment consistent for indoor/outdoor!