Falcon’s Sprint
Series
800M warm-up
Dynamic
Stretch
400M Final
warm-up lap
30-60-90
Sprint series, 3 sequences
Each
series is to be completed in a group with each player pushing themselves as
hard as they can during the sprint. The
time provided between sprints and series’ is to give each player an opportunity
to rest and provide max effort on the next sprint. This is speed training and not endurance so
this part is essential. Early on players
are going to want to start early, but try to maintain the times between each
sprint. If they are really struggling to
recover between the 90s, feel free to extend the time out as far as 45
seconds.
1.
Series 1
a.
5, 90 yard sprints with 30 seconds of rest
between – from a lead
b.
3, 60 yard sprints with 30 seconds of rest
between – from a lead
c.
1, 30 yard sprint with 30 seconds of rest
between – from prone
d.
5:00 of rest between series 1 and 2
2.
Series 2
a.
1, 90 yard sprint with 30 seconds of rest
between - from a lead
b.
5, 60 yard sprints with 30 seconds of rest
between – from a lead
c.
3, 30 yard sprints with 30 seconds of rest
between – from prone
d.
5:00 of rest between series 2 and 3
3.
Series 3
a.
3, 90 yard sprints with 30 seconds of rest
between – from a lead
b.
1, 60 yard sprint with 30 seconds of rest
between – from a lead
c.
5, 30 yard sprints with 30 seconds of rest
between – from prone
5 Minutes of
Core Ab work
