Blueprint for Success: A Strength & Conditioning Coach's Manual
100s Function:
To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the goalline. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint through the opposite goal line.
4. Times are: line, 17 seconds; mids, 15 seconds; and skill, 14 seconds.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Finish strong through the line!
Blueprint for Success: A Strength & Conditioning Coach's Manual
110s Function:
To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the goalline. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint through the back of the opposite end zone. 4. Times are: line, 19 seconds; mids, 17 seconds; and skill, 16 seconds.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Finish strong through the line!
Blueprint for Success: A Strength & Conditioning Coach's Manual
200s Function:
To develop acceleration, linear speed, stride length, stride frequency, controlled deceleration, change of direction, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the goal line. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint to the opposite goal line.
4. Touch the goal line with your right foot, turn, and sprint through the start line. 5. Times are: line, 36 seconds; mids, 32 seconds; and skill, 28 seconds.
Coaching Points:
• Keep perfect run form when sprinting. • Keep feet moving during breakdown.
• Keep hips low during breakdown and change of direction. • Changes of direction should be sharp.
• Accelerate quickly following change of direction. • Arms and legs should work together.
Blueprint for Success: A Strength & Conditioning Coach's Manual
300s Function:
To develop acceleration, linear speed, stride length, stride frequency, change of direction, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the goal line. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, run up the sideline to the cone on the goal line.
4. Go around the cone and run across the goal line to the cone on the opposite sideline. 5. Go around the cone and run down the sideline to the cone on the opposite goal line. 6. Go around the cone and run across the goal line and run through the cone on the opposite sideline.
7. Times are: line, 63 seconds; mids, 57 seconds; and skill, 55 seconds.
Coaching Points:
• Keep perfect run form when sprinting.
• Keep hips low during breakdown and change of direction. • Changes of direction should be sharp.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Goal Posts Function:
To develop acceleration, linear speed, stride length, stride frequency, competitiveness, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at a goalpost.
2. At the whistle, run to the cone in the front corner of the end zone.
3. Run around the cone and sprint down the sideline to the cone in the front end of the opposite end zone.
4. Run around the cone through the goalpost.
5. Repeat the same drill on the opposite side at the same time. 6. This drill is based on effort and competitive drive.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Finish strong through the goalpost!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Three-Quarters Gasser Function:
To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the sideline. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint to the opposite sideline.
4. Touch the sideline with your right foot, turn, and sprint toward the start line. 5. Touch the start line with your right foot, turn, and sprint through the opposite line. 6. Times are: line, 30 seconds; mids, 28 seconds; and skill 27 seconds.
Coaching Points:
• Keep perfect run form when sprinting. • Keep feet moving during breakdown.
• Keep hips low during breakdown and change of direction. • Changes of direction should be sharp.
• Accelerate quickly following change of direction. • Finish strong through the line!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Full Gasser Function:
To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the sideline. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint to the opposite sideline.
4. Touch the sideline with your right foot, turn, and sprint toward the start line. 5. Touch the start line with your right foot, turn, and sprint to the opposite sideline. 6. Touch the sideline with your right foot, turn, and sprint through the start line. 7. Times are: line, 45 seconds; mids, 40 seconds; and skill, 35 seconds.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving during breakdown.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Ladder Gasser Function:
To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.
Method:
1. All starts begin the same. Position yourself in a two-point stance behind the sideline. On the first whistle, put your right hand on the sideline.
2. Set 1: On the second whistle, sprint to the opposite sideline.
3. Set 2: On the second whistle, sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint through the start line.
4. Set 3: On the second whistle, sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint through the start line.
5. Set 4: On the second whistle, sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint to the opposite sideline. Touch the sideline with your right foot, turn, and sprint to the
opposite sideline. Touch the sideline with your right foot, turn, and sprint through the start line.
6. Times are: Set 1 Line 10/Mid 09/Skill 08; Set 2 Line 20/Mid 18/Skill 17; Set 3 Line 34/Mid 32/Skill 31; Set 4 Line 46/Mid 41/Skill 38.
7. Rest ends when last group crosses the line for each set and then the one group begins immediately.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving during breakdown. • Changes of direction should be sharp.
Blueprint for Success: A Strength & Conditioning Coach's Manual
100-Yard Sprint Ladder Function:
To develop acceleration and cardiovascular fitness.
Method:
1.Position yourself in a two-point stance behind the goal line. 2.On the whistle, sprint 100 yards. Rest/walk to the 20-yard line. 3.On the whistle from the 20, sprint 80 yards through the goal line.
4.On the whistle from the goal line, sprint 60 yards. Rest/walk to the 40-yard line. 5.On the whistle from the 40-yard line, sprint through the goal line.
6.On the whistle from the goal line, sprint 20 yards. Rest/walk to the 10-yard line. 7.On the whistle from the 10-yard line, sprint through the goal line.
8.Repeat
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Accelerate quickly.
Blueprint for Success: A Strength & Conditioning Coach's Manual
300-Yard Shuttle
Function:
To develop acceleration, linear speed, stride length, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the goal line. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint to the 50-yard line.
4. Touch the line with your right foot, turn, and sprint toward the goal line. 5. Touch the goal line with your right foot, turn, and sprint to the 50-yard line. 6. Touch the line with your right foot, turn, and sprint toward the goal line. 7. Touch the goal line with your right foot, turn, and sprint to the 50-yard line. 8. Touch the line with your right foot, turn, and sprint through the goal line. 9. Times are: line, 60 seconds; mids, 58 seconds; and skill, 57 seconds.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving during breakdown.
• Keep hips low during breakdown and change of direction. • Changes of direction should be sharp.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Sideline Interval Sprints Function:
To develop acceleration, linear speed, stride length, stride frequency and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the sideline between the goal line and the 5-yard line. 2. On the first whistle, put your right hand on the line.
3. On the second whistle, sprint to the opposite sideline.
4. Touch the sideline with your right foot and jog back between the 5- and 10-yard line to the opposite sideline.
5. Touch the that sideline with your right foot, turn, and sprint to the following sideline in between the 10- and 15-yard line.
6. Touch the sideline with your right foot, turn, and jog back to the opposite sideline in between the 15- and 20-yard line.
7. Continue this every 5 yards until you reach the opposite end zone. 8. This drill is based on effort.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Suicide King Function:
To develop acceleration and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance behind the 50-yard line.
2. On the whistle, sprint to the home team's 40-yard line (10 yards/rest 10 seconds). 3. On the whistle, sprint to the away team's 40-yard line (20 yards/rest 20 seconds). 4. On the whistle, sprint to the home team's 30-yard line (30 yards/rest 30 seconds). 5. On the whistle, sprint to the away team's 30-yard line (40 yards/rest 40 seconds). 6. On the whistle, sprint to the home team's 20-yard line (50 yards/rest 50 seconds). 7. On the whistle, sprint to the away team's 20-yard line (60 yards/rest 60 seconds). 8. On the whistle, sprint to the home team's 10-yard line (70 yards/rest 70 seconds). 9. On the whistle, sprint to the away team's 10-yard line (80 yards/rest 80 seconds). 10. On the whistle, sprint to the home team's goal line (90 yards/rest 90 seconds). 11. On the whistle, sprint to the away team's goal line (100 yards/finished).
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Accelerate quickly.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Stadiums (One Section) Function:
To develop acceleration, linear speed, knee bend, quick feet, stride frequency, and Cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at the bottom of the stairs.
2. On the whistle, run up to the top of the stands, touching every step with both feet. 3. Turn and jog across the top of the stands to the nearest stairway.
4. Jog down that stairway.
5. At the bottom, turn and jog back to where you started.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving as fast as possible. • Chest up.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Stadiums (One Side) Function:
To develop acceleration, linear speed, knee bend, quick feet, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at the bottom of the stairs.
2. On the whistle, run up to the top of the stands, touching every step with both feet. 3. Turn and jog across the top of the stands to the nearest stairway.
4. Jog down that stairway.
5. At the bottom, turn and jog across to the next stairway.
6. Run up to the top of the stands, touching every step with both feet. 7. Repeat until you reach the last stairwell.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving as fast as possible. • Chest up.
• Accelerate quickly.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Stadiums (Both Sides) Function:
To develop acceleration, linear speed, knee bend, quick feet, stride frequency and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at the bottom of the stairs.
2. On the whistle, run up to the top of the stands, touching every step with both feet. 3. Turn and jog across the top of the stands to the nearest stairway.
4. Jog down that stairway.
5. At the bottom, turn and jog across to the next stairway.
6. Run up to the top of the stands, touching every step with both feet. 7. Repeat until you reach the last stairwell.
8. Jog across to the other side of the stadium and then repeat.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving as fast as possible.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Ramps Function:
To develop acceleration, linear speed, stride frequency, stride length, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at the bottom of the ramps.
2. On the whistle, run up the ramps, crossing over so you are always going up. 3. Keep going until you reach the top.
4. Jog down.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving as fast as possible. • Accelerate quickly.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Stairs and Ramps Function:
To develop acceleration, linear speed, knee bend, quick feet, stride frequency, stride length, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at the bottom of the stairs.
2. On the whistle, run up the required number of stairs, touching every other step with one foot. 3. When you reach the top, sprint across and run down the first ramp to the bottom.
4. Sprint across to the second ramp and sprint to the top. 5. Sprint across to the stairwell and jog down the stairs.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving as fast as possible. • Keep the chest up.
Blueprint for Success: A Strength & Conditioning Coach's Manual
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Hills Function:
To develop acceleration, linear speed, knee bend, quick feet, stride frequency, and cardiovascular fitness.
Method:
1. Position yourself in a two-point stance at the bottom of the stairs. 2. On the whistle, sprint up to the top of hill.
3. Walk down.
Coaching Points:
• Keep perfect run form when sprinting. • Arms and legs should work together. • Keep feet moving as fast as possible. • Keep the chest up.