go to this web-site During the off-season, athletes should perform speed training on Tuesdays and Thursdays and lift on Mondays, Wednesdays, and Fridays. Speed technique workouts should also be performed twice per week during the in-season.
Athletes should be tested for speed twice per month on either a 40-yard (37-meter) or a 20-yard (18-meter) sprint. They should record their times so that they can chart their progress. Give athletes a trial run at 75 to 90 percent speed and then have them run three timed sprints, recording the best of the three times.
Sprint workouts last about 10 minutes. Five of those minutes should be devoted to technique. Concentrate on only one weakness in form at a time (such as the position of the head, eyes, back, arms, legs, or foot plant) before going on to another. Video analysis is a great way to learn precisely what needs work. Athletes enjoy seeing themselves, and videotape heightens their awareness of proper sprinting technique.
The remaining five minutes of the speed workout should be devoted to doing 10 all-out quality sprints at distances ranging from 10 to 50 yards (9-46 meters). Athletes should have about 30 seconds of rest between sprints so that they are breathing easily before their next sprint.
Of course, you must consider that the Bigger Faster Stronger (BFS) program is designed for a class setting and for sports that require short-term endurance. For example, football players go all out for 2 to 5 seconds and then must be ready for the next play within 10 to 30 seconds. Athletes training for maximum speed need more rest time between sets; one popular method is to rest one minute for every 10 yards (9 meters) of running.