Feed the Cats Speed Training

…e a training plan like this (my layman interpretation of his methodology) * "No stretching … warm up with ballistic, high\-energy, dynamic exercises … muscles need to be strong rubber bands." pretty self\-explanatory. you could use some of the speed drills in the document. i'm personally a big fan of the series box jump he has an athlete do here [video (side note: this exercise is great for explosiveness but the bouncing motion quickly induces nausea for me; ymmv) * the core of your workout should be say, 5x \~40\-60m dashes, with enough rest in between until you start feeling antsy between reps. then go home. * the 400m does have a large lactate component, so you do require some lactate…

…to warm up, instead do 2-3x100-200 m @ 70-90% or strides depending on your fitness. if you're cold/the weather is cold/you're out of shape then err on the side of caution and **do more**. If you're an absolute beginner do hill sprints because the lower speed is safer. * incorporate drills into your training. I'd suggest B-skips, series box jumps (link to this video and the "straight straight" dynamic hamstring stretch in that video once you're warmed up before your main sprint. It's just holding on to a tree or so and swinging your leg back and forth, especially backwards while keeping your back straight to get hip hyperextension.…

…econd...what you should be doing now...you said it! Work on consistent mechanics! So along with an inconsistent first 3-4 steps, inconsistent sprint mechanics are a long jump killer. I wouldn’t do TONS of stuff now. What I would do is speed drills 2-3x a week and sprints over wickets/mini-hurdles. Maybe a little weightlifting. Speed drills here: link to this video Wickets/Mini-hurdles: so I coach high school boys. We place them at 6-7 feet apart. They get a 15-20m run up and then just run over 6-10 of this little hurdles that are 4-6” tall. They basically “force” an improvement in mechanics. My own daughter is 12. She is a 400/800 runner with a little speed. She can handle a five foot spacing just…