Speed program · Sprint rhythm
Acceleration Rhythm
Technical sprint work that connects a powerful start to smooth upright mechanics.
Intermediate
40 min
Cones
Open space
Exercise 01
A-Skip
Sets
3
Reps
20 m
Rest
60 sec
Equipment
None
Tall posture, drive the knee to hip height and strike the ground under your center of mass.
Exercise 02
Wall Drive Iso
Sets
3
Reps
3 x 10 sec
Rest
45 sec
Equipment
Wall
Lean into the wall at 45 degrees, hold a hard single-leg drive position.
Exercise 03
10 m Sprint Start
Sets
5
Reps
15 m
Rest
2 min
Equipment
Cones
Push back, not up. Stay low for the first three steps, then rise gradually.
Exercise 04
Flying 20s
Sets
3
Reps
25 m
Rest
3 min
Equipment
Cones
Build for 20 m, then hold relaxed max velocity through the zone.