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 place the athlete in an effective acceleration position. 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 the acceleration phase

Secondary aim: Improve the transition to upright sprinting

Tertiary aim: Begin exposure to speed endurance

Training tools: Gradually reduce the 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

Key sprint variables

Measure	Description	Interpretation
Ground contact	Time the foot contacts the ground	Shorter = better force production
Step length	Toe-to-heel distance between steps	Longer = better mechanics/posture
Stride length	Heel-to-heel distance between the same foot	Increased = better output
Flight time	Time the foot is airborne	Longer = possibly more force OR inefficiency
Stride angle	Foot angle on push-off	Indicates correct limb trajectory
Speed	Step/stride rate and distance over time	Shows phase performance
Acceleration	Change in speed over step pairs	High values = powerful stride phases

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

Measure	Description	Interpretation
COD deficit	Time difference between straight sprint and COD drill	Higher value = more difficulty changing direction
Ground contact time	Duration of contact with the ground during COD	Shorter = more efficient braking/reacceleration
Exit velocity	Speed after plant/change direction	Higher = effective push-off mechanics
Entry velocity	Speed before plant/change direction	Can be used to standardize intensity
Decision-making time	Time between stimulus and athlete’s movement	Measures perceptual-cognitive skill