Ever notice how team sport strength and conditioning coaches know more about the weight room than the field? How is this the case? After all the term is strength AND conditioning. How can conditioning take such a back seat?

What makes it even worse is more athletes get hurt on the field than they do in the weight room. This means coaches SHOULD be emphasizing their on field/court training than weight room work. But we all know this isn’t the case for 99% of the field.



Rules of sprinting: Build base before running fast.

The importance of building a base before running fast cannot be overstated. For athletes, it is essential to ensure that they are physically and mentally prepared to handle the demands of sprinting. By building a base, athletes can better understand the principles of running fast, develop the necessary strength and endurance, and increase their resilience to injury.

The base-building process involves teaching athletes the correct positions and drills to use when sprinting. This includes working on technique, form, and balance. It also involves building strength and endurance through drills and exercises that focus on specific muscle groups. This allows athletes to develop the capacity to handle fast running and to become more resilient to injury.

The highest pyramids have the best base. The fastest athletes have the best base of prior sprint work



In addition to building a base, it is important to be mindful of the amount of high-intensity work that athletes are exposed to. The 90% or 95% rule, which is often touted by coaches, can be useful when working with younger athletes who are new to sprinting. However, for more experienced athletes, it is important to be aware of their individual thresholds and to tailor the training to their needs. This means being mindful of the amount of high-intensity work they are exposed to and ensuring that they are not overtraining.

Ultimately, the goal of any speed session should be to get the athlete to sprint fast. By building a base and being mindful of the amount of high-intensity work they are exposed to, athletes can become better conditioned for sprinting and improve their performance.

Progressively overload athletes.

One way to progressively overload athletes is to perform a speed test on day one. This can help identify the athlete’s current level of fitness and provide a baseline for further improvement. Additionally, warm-up exercises should be included to ensure the athlete is physically prepared for the test.

Once the baseline has been established, the athlete can begin to build a foundation and increase their capacity for sprinting. This can be done by performing high knee cycle bleeds, which involve running at a high intensity for a short distance. This will help the athlete build strength and improve their mechanics, such as striking the ground hard from above and having good foot contacts.



Once the athlete has built a strong foundation, they can begin to layer intensity into their training. This should be done slowly and cautiously, as too much intensity too quickly can lead to injury. Additionally, the athlete should always be asked to work subjectively at the intensity required, as this will help them better understand their own capabilities.

When working with a larger group of athletes, it is important to identify which athletes can be trusted to work at the desired intensity. For those athletes who are unable to work subjectively, constraints can be used to limit their speed. This can include having them hold a dowel rod or broomstick while running, or having them hold a football while running. This will help them focus on running at the desired speed and not try to run too fast.

In conclusion, progressively overloading athletes is key to improving their speed and performance. By establishing a baseline, building a strong foundation, and slowly increasing intensity, athletes can become better conditioned for sprinting and ultimately improve their performance.