This sprint and relay practice plan focuses on building acceleration and quick bursts of speed. We’ll introduce a variety of fun drills to help develop power and control and apply those skills to match situations.

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  • Track
  • Baton
  • Cones

Team Warmup (15 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

Sprint Relay Drills (60 Minutes)

Line Spacing Drill (15 Minutes): Runners line up with arms extended to maintain proper spacing; pass baton with stationary feet.

Accelerate But Don’t Pass Drill (15 Minutes): Receiver counts steps “one-three-five-seven” – on seven he or she puts hand back to receive the baton.

7 Step Relay Drill (15 Minutes): Coach counts “one-three-five-seven”; runners pass/receive the baton on seven.

Sprinting Relay Drill (15 Minutes): Runners complete a handoff at full speed.

Team Cooldown (15 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves