Track Session Template

Here is a overview on how we set up our Speed/Agility work:

• General Warm-up / Movement skills (5-15 minutes) – The goal of this portion of the workout is to increase your core temperature by performing basic movement skills and calisthenics. (Example: air squats, jumping jacks, skipping, back pedaling, etc...)

• Ground-based mobility (5-15 minutes) – Once you’ve broken a sweat and your muscles are warm, we suggest performing ground-based mobility drills. (Sample mobility drills include: roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners, etc…)

• Central Nervous System Activation (2-3 minutes) – We like to conclude our warm-up with 1 or 2 drills that excite the central nervous system before beginning the speed training portion of the workout. These drills should only last 5-10 seconds, and we recommend 4-6 sets total. (Example: Tuck Jumps, Agility Ladder Drills, Hurdle Hops, etc...)

• Training– We always separate “speed training” from conditioning. When we refer to speed training, we're talking about distances of 100 yards or less, with complete (or close to it) recovery between sprints. The goal of this workout is to actually get faster. For example, an athlete who wants to incorporate drills for the Combine tests.


• Speed Training - A few examples below:

1.) Agility Drills: 

10-yard starts – 8 sprints with 1 minute rest between sprints

20-yard shuttle – 5-6 reps with 1-2 minutes rest between sprints
3-Cone drill – 4 reps with 2-3 minutes rest between sprint

2.) “Flying 40′s” - 

These sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

3.) Shuttle Runs 

300 yard Shuttle, 6×25 yards out and back

rest 5 minutes

300 yard Shuttle, 6×25 yards out and back

Simply put, this workout should consist of short, explosive sprints and agility drills with full recovery.

• Conditioning - A few examples below:

1.) “Tosh” 

3 Rounds for time of:

200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

2.) “The New England Patriots Conditioning Test“

10 x 50 yards – :30 rest between sprints - goal is all under 7 seconds.
rest 3 minutes

10 x 50 yards – :30 rest between sprints - goal is all under 7 seconds.

rest 3 minutes

10 x 50 yards – :30 rest between sprints - goal is all under 7 seconds.

A passing score is completing all 30 sprints under 7 seconds. 
Post the number or sprints that you completed under 7 seconds.

3.) Every 3 minutes, on the minute for 18 minutes (6 rounds):

400m run - attempt to hold the same pace for all six sets.