course modules

   Warm Up's
  Isolation Training
  Speed Development
  Strength Training
  Stamina Training
  Flexibility Training
  Rhythm Training
  Mobility Training
  Cool Down's
  Fitness Testing

sPEED - menu
Speed Development Intro
 Team Speed
 Pure Speed Drill
 Over and Under Drill

 Segment Training 1
Segment Training 2

 Speed/Agility Circuit Intro
 Circuit 1 - Forward Ladder
Circuit 2 - Zig Zag Runs
 Circuit 3 - Mini Hurdle Hops
 Circuit 4 - Four Corner Drill
 Circuit 5 - Lateral Ladder
 Circuit 6 - Traffic Runs
Circuit 7 - Recover Sprints
Circuit 8 - Agility Drill

Fast Feet Drill 1
Fast Feet Drill 2

The Running Tree Drill
 Scotland Runs
Flag Running
Acceleration Running
 The Brazil Run
Sprint Sets 1
 Sprint Sets 2
Half Field Runs
Liverpool Runs
Shuttle Runs
The "T" Test

Speed Endurance
High Intensity Shuttle
Pyramids
Cruise and Sprint
Hollow Sprint
 Cross Drill

Speed Training
Sprinting Technique
Sample Speed Drills

Speed of Reaction
 Reaction Drill1
 Reaction Drill2
 Reaction Drill3
 Reaction Drill4
 Reaction Drill5
 Reaction Drill6
 Reaction Drill7
 Reaction Drill8
speed development

Speed Endurance - Cruise And Sprint

Cruise And Sprint

Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.

Slow down gradually, turn and repeat.

Continue for 2 minutes and then rest for 2 minutes. This is one set. Repeat for a total of 6 sets.

Course Contributor Phil Davies