SPWeek 6 / 6 · Test50 min
Timed 40
| A | Warm-up | Drills and 3 builds |
|---|---|---|
| B | 40 yd sprint | 3 attempts, splits at 10, 20 and 40 |
| C | Broad jump | Best of 3 |
Coach’s note: the same test as your Baseline. Best attempt goes in the log.
Speed
50 min · The Lane · 40 yd · cap 12 · led by Dani Reyes and Sam Achterberg
Sprint mechanics, acceleration and jumps on the 40-yard lane. Every sprint is timed at 10, 20 and 40 yards, so you can see the work.
This week · Cycle 14
Week 6 of 6: test.
Test week: the timed 40 from your Baseline. Best attempt goes in the log.
Same session at every time this week. Your coach adjusts the load on the day, and writes it down.
The cycle
Six weeks, then a deload.
- Week 1MechanicsPositions
- Week 2AccelerationFirst steps
- Week 3AccelerationTimed 10 yd
- Week 4Top speedFlying sprints
- Week 5PeakRace starts
- Week 6TestThis week · Timed 40
- DeloadDeloadTempo runs
Who it’s for
Field-sport players, runners and anyone who wants to move faster.
No sprinting history needed: the drills come before the speed.
What to bring
Trainers with some grip; spikes are not allowed on the turf.
Pick your start mark when you book. The timing gates do the rest.
Sessions this week · 7 of 42
Speed on the board.
- SPMon 2 · Speed · Test1 of 12 left
- SPTue 3 · Speed · TestFull · waitlist 3
- SPTue 3 · Speed · Test3 of 12 left
- SPWed 4 · Speed · Test8 of 12 left
- SPThu 5 · Speed · Test8 of 12 left
- SPFri 6 · Speed · Test4 of 12 left
- SPSat 7 · Speed · Test2 of 12 left
Take a start mark.
First time? Book the Baseline and we’ll set your Speed loads from it.