Program design

Program design and periodization

• Structure training across micro, meso, and macrocycles

• Monitor athlete response and adapt based on feedback

• Periodization should include:

  • Exercise order

  • Volume, load, and intensity

  • Work-to-rest ratios

  • Recovery periods

Speed development strategies

Use block-based training to improve sprint phases progressively.

Block 1: Acceleration development

Primary aim: Improve acceleration mechanics

Training tools: Use incline sprinting to position the athlete for proper acceleration. Emphasize low heel recovery, aggressive arm action, and a neutral head aligned with the spine.

Example:

• Monday/Wednesday/Friday: Incline sprints

  • 1 set of 3 reps × 15 meters (rest 1.5 minutes)

  • 1 set of 4 reps × 20 meters (rest 2 minutes)

Block 2: Long acceleration development

Primary aim: Extend acceleration phase

Secondary aim: Improve transition to upright sprinting

Tertiary aim: Begin exposure to speed endurance

Training tools: Gradually remove incline to transition toward flat-ground sprinting. Reinforce upright sprint mechanics and introduce acceleration holds.

Example:

• Monday: Incline sprints

  • 1 set of 3 reps × 30 meters (rest 3 minutes)

  • 1 set of 3 reps × 40 meters (rest 4 minutes)

• Wednesday: Push-up starts, sled tows

  • 1 set of 4 reps × 15 meters (rest 3 minutes)

  • 2 sets × 30 meters (rest 4 minutes)

• Friday: Crouch starts and acceleration holds

  • 1 set of 4 reps × 15 meters (rest 2 minutes)

  • 2 sets × 40 meters (rest 4 minutes)

Block 3: Introduction to max speed training

Primary aim: Begin max velocity sprinting

Secondary aim: Maintain acceleration ability

Tertiary aim: Continued exposure to speed endurance and intro to special endurance

Training tools:

• Include short sprints at the beginning of nearly every session to preserve acceleration ability

• Begin exposure to max velocity mechanics through upright sprinting drills

• Introduce speed or special endurance sessions later in the week to build fatigue resistance

Example:

• Monday: Block starts from a crouch position

  • 1 set of 2 reps × 20 meters (rest 2.5 minutes)

  • 1 set of 2 reps × 30 meters (rest 3.5 minutes)

  • 1 set of 3 reps × 40 meters (rest 4 minutes)

• Wednesday: High-stance starts

  • 1 set of 3 reps × 20 meters (rest 2.5 minutes)

  • Fly-in sprints

    • 1 set of 4 reps × 15 meters build-in, 20-meter fly zone (rest 4 minutes)

• Friday:

  • Block starts: 1 set of 4 reps × 25 meters (rest 3 minutes)

  • Crouch acceleration: 1 set of 2 reps × 45 meters (rest 5 minutes)

  • Speed endurance: 2 reps × 60 meters (rest 5 minutes)

Block 4: Max speed emphasis

Primary aim: Maximize top-end sprint velocity

Secondary aim: Maintain acceleration ability

Tertiary aim: Increase special endurance

Training tools:

• Focus on fly-in sprinting with extended fly zones or race modeling

• Include short sprints to maintain acceleration qualities

• Prescribe speed or special endurance work tailored to the athlete’s event demands

Example:

• Monday: Push-up starts

  • 1 set of 3 reps × 15 meters (rest 2 minutes)

• Block starts:

  • 1 set of 2 reps × 20 meters (rest 3.5 minutes)

  • 1 set of 2 reps × 30 meters (rest 4.5 minutes)

• Wednesday: High-stance starts

  • 1 set of 3 reps × 20 meters (rest 4 minutes)

  • Fly-float-fly sprints: 1 set of 4 reps × 20/20/20 meters (rest 7 minutes)

• Friday:

  • Block starts: 1 set of 3 reps × 25 meters (rest 3 minutes)

  • Crouch acceleration: 1 set of 1 rep × 40 meters (rest 5 minutes)

  • Speed endurance from high stance: 1 set of 2 reps × 90 meters (rest 8.5 minutes)

Monitoring sprint performance

Sample agility program

Steps to create a program:

1. Perform needs analysis (sport, position-specific)

2. **Compare athlete to standardized norms **

3. Prioritize deficits (e.g., agility, maneuverability, perceptual)

4. Distribute time accordingly over training blocks

Example: Basketball

• Time frame: 12 weeks (8 off-season, 4 preseason)

• Tests: 505, T-test, agility test

• Planned focus:

  • Block 1: 65% COD / 35% maneuverability

  • Block 2: 60% COD / 20% maneuverability / 20% agility

  • Block 3: 50% COD / 25% maneuverability / 25% agility

Agility development strategies

Agility training should progress from basic mechanical tasks (e.g., deceleration drills) to more complex reactive drills that include perceptual-cognitive components.

Application of agility development blocks

Block 1

• Primary aim: Change of direction (linear deceleration)

• Secondary aim: Maneuverability (body position)

• Key drills:

  • Decelerations (forward): 2–4 reps (30 s, 2 min rest)

  • Lateral shuffles with height feedback

• Focus: Eccentric braking, low positioning, basic mechanical control

Block 2

• Primary aim: Lateral deceleration capacity

• Secondary aim: Transitioning between movement modes

• Key drills:

  • Forward and lateral decelerations

  • Z-drills

  • Directional alternation (left/right)

• Focus: Reactivity, visual feedback, controlled transitions

Block 3

• Primary aim: Effective deceleration and reacceleration

• Secondary aim: Combine transition + positioning

• Tertiary aim: Agility under stimulus

• Key drills:

  • Modified 505

  • T-test

  • Reactive agility drills (point-and-go)

• Focus: Decision-making, direction change under pressure, footwork refinement

Monitoring agility and change-of-direction ability