Repeat Sprintability - 12 week program
Thank you for ordering this specially written training program from ASSA. It has been written by Ranell Hobson utilising her decades of coaching experience to maximize your performance gains in the most efficient way.
This program contains:
• Mobility and Technical Warm up
• 12 weeks of Repeat Sprint Ability Conditioning Sessions
• Full Body Stretch
Sessions may be performed once a week, or for superior results, twice a week with two days’ rest between sessions.
You will need a stop watch to run these sessions.
NOTE: This program is designed to be used in the conditioning phase of training, the warm up and conditioning phase should take approx. 30 minutes to allow ball and team training to follow before an extensive cool down.
The same warm up is performed before each session. There are 10 different conditioning
phases which increase progressively over the 10 week program.
These programs may be performed once or twice a week with at least two days rest
between sessions.
You will need cones to mark out the distances and a stop watch to time rests between reps
and sets.
It is of vital importance to follow the Warmup carefully. It has been designed to prepare you for the upcoming session. In fact by following the Master Program pdf file perfectly you will gain maximum benefit from this outstanding program.
Any niggles or pain should be addressed immediately by the athlete prior to returning to the session and if in any doubt then err on the side of caution and treat appropriately.
Again thank you for your purchase and we look forward to hearing of your success from this program. Please keep an eye out for other ASSA programs written by Ranell to further help build the athlete from within.
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Questions or feedback please contact me personally on [email protected]
Complete Program Details PDF
NOTE: This program is designed to be used in the conditioning phase of training, the warm up and conditioning phase should take approx. 30 minutes to allow ball and team training to follow before an extensive cool down.
This program cannot be completed correctly without watching the videos before commencing.
TO START : You can download a copy of the program PDF by clicking the button below :
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Warm Up Program Video
The same Warm up is used in each session and combines Technical drills with Dynamic Mobility and runs. With familiarity the warm up will become fluid and take less time. Each exercise below should be performed in succession. There are 16 steps in the warm up.
1. Shuttle jog – place 4 cones at 10m distances. Jog up to the fourth cone (40m) and return, then jog to the third cone (30m) and return, jog to the second cone (20m) and return, jog to the first cone (10m) and return. Total jogged distance = 200m
2. Perform 8 Functional squats on the spot
3. Perform 8 Posture Walks (4 on each side) travelling forward
4. Run 40m
5. Perform the Russian Cossacks into Mountain Climbers into Dynamic Calf Stretch
6. Perform 4 Side Shuffles Left then 4 Side Shuffles Right and Repeat
7. Run 40m
8. Perform the Plank Hip Mobility (4 on each side)
9. Perform the Hop Scotch Drill (8 repetitions with feet flat to the ground and with thighs parallel to the ground)
10. Run 40m
11. Perform 8 (4 on each side), Stability Hip Hinges on the spot
12. Perform 10 (5 on each side) Lateral Walk to Overs and Unders
13. Run 40m
14. Perform the Ankling Drill for 10m and run into a strong acceleration for 20- 30 m.
15. Perform 8 A skips to 8 Step Overs
16. Run 40m
At this time of a training session I suggest the athlete / player, Foam roll, Acu Ball or Stretch any tight spots or niggles that presented themselves in the warm up. DO NOT allow the athlete to cool down. If the athlete / player is ready to continue them move straight into the Repeat Sprint Efforts.
REPEAT SPRINT EFFORTS
Stop Watch Use and Timing Example:
Session:
Perform a 20m Sprint at 100% effort from a standing start every 30 seconds for 15 repetitions.
Start the team’s first sprint on “Go” as you start the stop watch. Inform the athletes to walk back to the start of the sprint as the stop watch clicks over to 27 seconds your commands should be “READY” (on 28 sec) “SET” (on 29 Sec) and “GO” (on 30 sec). Continue until all 15 repetitions of 20m sprints have been completed.
Note: As the Sprint distances get longer, athletes are advised to walk back to the finish point and sprint the next repetition back to the start point.
WEEK 1
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: Perform one 20m Sprint at 100% effort from a standing start every 30 seconds for 15 repetitions.
WEEK 2
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: Perform one 20m Sprint off a 10m rolling start (30m) every 40 seconds for 15 repetitions.
WEEK 3
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: Perform one 35m Sprint every 40 seconds for 15 repetitions
WEEK 4
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: Perform one 45m sprint every 60 seconds for 15 repetitions
WEEK 5
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: Perform one 45m sprint off a 10m rolling start (55m) every 50 seconds x 15 repetitions
WEEK 6
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 45m sprint (push up start) on 45 seconds x 15 repetitions
WEEK 7
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 50m sprint on the minute x 15 repetitions
WEEK 8
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 50m Sprint off 10m rolling start (60m) every 50 seconds x 15 repetitions
WEEK 9
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 60m sprint every 90sec x 15 repetitions
WEEK 10
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 30m sprint turn arounds(*) 30m sprint every 90sec x 15 repetitions
WEEK 11
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 60m sprint every 70sec x 15 repetitions
WEEK 12
Sprint Prep: Perform a strong acceleration over 10m, have a slow walk back and repeat 3 times.
Session: 30m sprint turn arounds(*) 30m sprint every 70sec x 15 repetitions
COOL DOWN :
Perform a relaxed jog progressing to a walk to decrease heart rate and return to a resting
state.
Then, stretch the muscles using the stretch sheets in a circuit format (one after the
other), for two to three rounds (time permitting)
Hold all stretches for 20 seconds and repeat 2 to 3 times (on each side).
