Sprints Session Plans
Suitable for ages 8+
| Block | Exercise and cues | Sets × Reps | Rest |
|---|---|---|---|
| Raise / Activate | Volcano Madness . Reset game and add variation after each rep. | 3 x 20 s | 30 s |
| Raise / Activate | Sliding Doors. Rotate so child gets to experience every role. | 4 x 30 s | 30 s |
| Raise / Activate | Hungry Hippos. Switch roles between games. | 6 x 30 s | 30 s |
| Mobilise | Duck and Dive. Set different 'movements' for each coloured dot each rep. | 2 x 60 s | 60 to 90 s |
| Mobilise | Rob the Nest. Change teams & add variation after each rep | 3 × 60 s | 30 to 60 s |
| Mobilise | Traffic Warden. Introduce new rules throughout to add mobility challenges. | 240 s | NA |
| Potentiate | Acceleration runs. Set colored cones at varied distance - tell kids to run at gradually increasing intensity each rep. | 3 x 10-40m | Walk back |
| Potentiate | Acceleration runs. Set colored cones at varied distance - tell kids to run at gradually increasing intensity each rep. | 4 x 10-50m | Walk back |
| Potentiate | Acceleration runs. Set colored cones at varied distance - tell kids to run at gradually increasing intensity each rep. | 5 x 20-60m | Walk back |
| Activity | Blast off. Focus on one key element of running technique. | 4 × 30 - 60m | 60 to 90 s |
| Activity | Cone runs. Focus on one new element of running technique. | 6 x 10 - 30m | 60 to 90 s |
| Activity | Beginner A-Skips. Focus on driving knee forwards. | 2 × 20m | 30 s |
| Activity | Progression A-Skips. Focus on quick 'hop' from planted foot. | 2 × 20m | 30 s |
| Activity | Regular A-Skips. Focus on developing movement rhythm. | 3 × 20m | 30 s |
| Game | Formula 1. Game. | 3 races x 60-120m | 60 to 120 s |
| Game | Slalom Relay. Adjust teams each race. Winners from each heat get a sash to wear. | 5 races x 20-40m | 60 to 90 s |
| Game | Relay vs. Coach. Athlete teams of 5 - Coach or senior athlete to run by themselves. | 1 race x 20m 'legs' | NA |
| Game | Tic-Tac-Toe. | 3 × 8 to 10 | 60 to 90 s |
| Game | 2 vs. 1 Chase. Change role each term | 5 rounds per athlete | 30 s |
| Cool Down | Stretching series or variations. Slow control and easy breathing. | 2 × 20 s each | 45 to 60 s |
At beginner level, sessions can be entirely games-based. Integrate one simple running technique cue into the games and reinforce it consistently throughout play. Use creativity and variation to keep the games engaging while maintaining focus on the key cue.
Suitable for ages 12+
| Block | Exercise and cues | Sets × Reps | Rest |
|---|---|---|---|
| Raise | Light jogging as a group. | Up to 200m | Easy flow |
| Raise | Skipping rope. Forward backwards and side to side. | 3 × 30 s | 10 s |
| Raise | Skips for distance. Out and back. | 4 x 30m | Continuous |
| Raise | High Knee Skips. Out and back. | 4 x 30m | Continuous |
| Activate | A-Skips. Focus on developing movement rhythm. | 3 × 20m | 30 s |
| Activate | High Knee Runs. Knees driving forward to ~90 degrees. | 3 × 20 m | 30 s |
| Activate | B-Skips. Focus on driving the leg forward and extending it before pulling under. | 3 × 20 m | 30 s |
| Activate | Dowel High Knee Runs. Knees driving forward to ~90 degrees, watch posture. | 3 x 20 m | 30 s |
| Activate | Kneeling arm swings. | 3 x 20 s | 10 s |
| Activate | Dribbling. Recovery just above ankle, with dorsiflexion. | 2 x 20 m | 30 s |
| Mobilise | Hurdle Walks. Add variation. | 8 x 3 hurdles | Walk back |
| Mobilise | Walking Spiderman with Overhead Reach. | 2 x 40 s | 20 s |
| Mobilise | Leg sweeps. Mobilise hamstrings and calves dynamically. | 2 x 10 each leg | Walk back |
| Mobilise | Thoracic Extension Rotation. Stand tall, reach up, open your chest. | 4 x 5 s each side | Continuous |
| Mobilise | Hurdle Under/Over. Emphasise staying tall on the overs and keeping hips low but smooth on the unders. | 4 x 4-hurdles | Walk back |
| Potentiate | Run Throughs. | 2 × 20m 60-70% | 60 to 90 s |
| Potentiate | Run Throughs. | 3 × 20m 60-70% | 60 to 90 s |
| Potentiate | Run Throughs. | 3 × 20m 60-80% | Walk back |
| Activity | Falling starts. Lean forward, sprint out | 4 × 15-30 m | 120 s |
| Activity | Basic wall drill. Single exchange and hold. Tall body, hips forward, drive down and back.. | 3 × 8 to 12 | 60 to 90 s between sets |
| Activity | Explosive wall drill. 4 - 6 exchanges then hold. Tall body, hips forward, drive down and back.. | 3 × 4 to 12 | 60 to 90 s between sets |
| Activity | Flying 20s. Maximum velocity focus. | 3 × 20m | 120 - 180 s |
| Activity | Partner Accelerations. Focus on strong first steps. | 3 × 15m | Switch with partner |
| Activity | Teaching block starts. First 10m only, focusing on body positions in blocks. | 3 × 10m | 120 - 180 s |
| Activity | Med-ball accelerations. Gradually increase weight of ball. | 5 x 10m | 120 - 180 s |
| Activity | Flying 30s. Maximum velocity focus. | 5 × 30m | 180 s + |
| Game | Lateral Freeze Tag. | 3 games per athlete | 60 to 90 s |
| Game | Reaction Accelerations. | At least 4 per athlete | Walk back to line |
| Game | Change of Direction Vs. Linear. COD runner has 7.5m out, 7.5m back vs. a runner sprinting 20m. | 4 x 20m | Walk back to queue. |
| Cool Down | Foam Rolling Circuit. | 20 - 30s per area | NA |
The number of reps, sets, and exercise choices should vary depending on your session objectives and the phase of training. Prioritise quality of execution over volume, and extend rest times when needed to maintain high performance.
Suitable for ages 14+.
| Block | Exercise and cues | Sets × Reps | Rest |
|---|---|---|---|
| Raise / Activate | Zone 2 Jogging. Easy group run and relaxed breathing. | 3 to 5 min | Easy flow |
| Raise / Activate | Skips for Distance. Tall posture and punch the knee forward. | 4 × 30 m | Continuous |
| Activate | A Skips. Upright body and steady rhythm. | 3 × 20 m | 30 s |
| Activate | High Knees. Quick contacts and active arms. | 3 × 15 s | 30 s |
| Mobilise | Walking Spiderman with Overhead Reach. Long steps and reach tall. | 2 × 40 s | 20 s |
| Mobilise | Leg Swing Mobility. Dynamic sweep to mobilise hamstrings and calves. | 2 × 10 each leg | Continuous |
| Potentiate | Acceleration Pogos. Stiff ankles and punch down. | 3 × 10 m | 45 to 60 s |
| Activity | Wall Drill SL Switch. Hips forward and drive down and back. | 3 × 8 to 10 | 60 to 90 s |
| Activity | Partner Resisted March. Set shin angle and push through first steps. | 4 × 15 m | Switch with partner |
| Activity | Dribble into Sprint. Smooth rhythm and relaxed shoulders. | 4 × 30 m | 180 s |
| Game | Reaction Accelerations. Standing start, respond to coach cue and project forward. First to cross line moves their starting point backwards for next rep. | 6 x 30 m | Walk back to line |
| Cool Down | Glute Bridge Circuit. Use variety of short, medium and long lever holds. Single and double leg. | 20 to 30 s each | NA |
| Raise / Activate | High Skips Single Side. Vertical punch and arm drive. | 3 × 20 m | Continuous |
| Activate | Banded Wall Continuous Switches. Snap down with intent. | 3 × 8 to 10 | 30 s |
| Activate | MB A Skip. Keep rhythm and posture. | 2 × 20 m | Walk back |
| Activate | MB B Skip. Keep rhythm and posture. | 2 × 20 m | Walk back |
| Mobilise | Glute dynamic stretch. | 30 s | Easy flow |
| Mobilise | Leg swings. | 30 s | Easy flow |
| Mobilise | Hip circles mobility. | 30 s | Easy flow |
| Potentiate | Broad Jump into Two Step Acceleration. Stick and go. | 4 reps | 90 s |
| Activity | Block Starts. Drive low then rise smoothly. | 4 to 6 × 10 m | 120 to 180 s |
| Activity | Sprint Float Sprint. Relax in float then reattack. | 3 to 4 × 60 m (20 20 20) | 3 min |
| Activity | Flying 20 m with 20 m Build. Hips tall and quick steps. | 3 reps | 3 to 4 min |
| Game | Race simulation. 30 m races from blocks. | 2 to 3 reps | Walk back recovery |
| Cool Down | Foam Rolling. Easy breathing and relax. | 20 to 30 s per area | NA |
| Raise / Activate | Dynamic Warm Up Series. Keep it light and snappy. | 4 to 6 min | Easy flow |
| Raise / Activate | Forward pogos. Tall hips and quick feet. | 2 × 10 m | 30 s |
| Raise / Activate | High Knees Fast Contacts. Dowel overhead. | 2 × 15 s | 30 s |
| Activate | MB Hip Lock ISO. Upright and stiff through ankle. | 3 × 10 s each leg | 30 s |
| Mobilise | Split squat with rotation. Smooth range. | 2 × 5 each leg | 20 s |
| Potentiate | Drop Jump into Two Step Acceleration. Snap contact and project. | 3 × 3 | 90 s |
| Activity | Block Starts Race Rehearsal. Powerful push and clean transition. | 4 × 20 to 30 m | 3 to 5 min |
| Activity | Flying 10 m with 20 m Build. Relaxed upper body and fast cadence. | 3 to 4 reps | 4 to 5 min |
| Activity | Wickets. Rhythm and posture through contacts. | 3 passes | Walk back recovery |
| Game | Race simulation. 40-100m. | 4 to 6 reps | Walk back recovery |
| Cool Down | Jog Down, Hip Flexor ISO, Foam Roll. Settle the system and breathe easy. | 5 to 7 min | NA |
The number of reps, sets, and exercise choices should vary depending on your session objectives and the phase of training. Prioritise quality of execution over volume, and extend rest times when needed to maintain high performance.
Exercise demonstrations
General recommendations – Sprints
Use these tiered guidelines across your sprints sessions. Keep volumes low and quality high. Stop a repetition if fatigue causes technique or quality to decline.
Beginner games based about 8 to 12
- Two to three sessions each week with at least one day of rest between sprint days.
- Warm up for ten minutes using RAMP through play. Skipping, animal moves, chase and tag, then two or three easy strides. Cool down with walking and relaxed mobility.
- Use games to develop fundamental movement skills. Run, jump, land, throw, catch, strike, balance, change direction, react.
- Design rules that reward posture tall, fast arms, quick feet under hips. Teach one or two cues inside the game rather than long instruction.
- Support the pillars of physical literacy. Build confidence and motivation, set simple decisions, encourage teamwork and communication.
- Keep efforts short and fun. Blend short accelerations of 10 to 20 metres inside games and relays. Use walk back recovery and frequent rotations.
- Avoid maximal efforts. Aim for smooth fast running and plenty of variety.
Building blocks: team based games, short accelerations, wide variety over the month.
Examples you can rotate
- Chase and tag grids 10 to 15 m squares. Rounds of 20 to 30 s with 30 to 45 s rest. Emphasise quick starts and safe stops.
- Reaction races partner or small teams. Start on clap or colour call. 10 to 20 m. Three to five rounds with walk back recovery.
- Relay shuttles 4 to 6 per team. Carry a soft baton. 10 to 20 m legs. Three sets with two minutes rest. Encourage smooth passes.
- Traffic lights coach calls green jog, amber fast march, red freeze, blue sprint 10 m. Two to three minutes total then rest one minute. Repeat twice.
- Dribble lines low to medium. 2 × 15 m each then into a short chase game.
- Obstacle runs cones and mini hurdles to step over and duck under. Two or three passes then swap roles.
Intermediate – skill development (about 12 to 15)
- Plan two to three sessions each week with at least one full rest day between sprint sessions.
- RAMP warm up then short potentiate runs at 60 to 80 percent before the first fast rep.
- Progress to eight to twelve quality efforts each session. Distances extend from 15 to 40 metres across the season.
- Use clear recoveries. 90 to 150 seconds for 15 to 30 metres, two to three minutes for 30 to 40 metres or flying runs.
- Blend drills with applied sprints. Emphasise posture and projection in the first steps, then transition to tall running.
- Introduce timed runs sparingly. One or two near the end of a session when shapes are consistent.
- Balance the week with one acceleration focused day and one max velocity focused day.
Building blocks: A-skips, wall drills single to triple exchange, three point or crouch starts, dribbling low to high, flying 15 to 20 metre runs, baton exchanges in short relays.
Key Exercises athletes should develop during this phase
- A-skips: maintain upright posture, active arms, foot under hip. 2–3 × 20 m with walk back recovery.
- Wall drills: single, double, triple exchanges. Focus on hips forward and force down and back. 3 × 5–6 contacts each leg.
- Acceleration and block: learn set position, forward shin angles, and first three powerful steps. 4–6 × 10–20 m with 2 min rest.
- Dribbling: low, medium, high. Develop stride frequency and coordination. 2 × 15 m each variation with walk back recovery.
- Maximum velocity sprinting: flying 15–20 m with smooth build. 4–6 reps, 3 min rest. Focus on upright tall posture and quick ground contacts.
- Relay practice: short zone baton exchanges. 2–3 sets of 4 passes with 2–3 min rest. Encourage clear calls and teamwork.
Performance competition preparation 15 years and above
- Maintain two quality sprint sessions each week. Add a third only if recovery, strength, and mechanics are reliable.
- Warm up with RAMP then potentiate with progressive strides or short build ups before fast work.
- Plan ten to sixteen total efforts with clear intent. Mix acceleration 10 to 30 metres, transition 20 to 40 metres, and max velocity flying 20 to 30.
- Protect speed with full recoveries. Two to four minutes for accelerations, four to six minutes for flying runs or longer efforts.
- Use timing to guide quality, not to chase personal bests every set. Stop if times drift or shapes break.
- Integrate relay exchanges in pre season and in the weeks before meets. Keep the total number of fast efforts controlled.
- Monitor total stress across the week. Balance sprint sessions with strength, jumps, or throws so that high intensity days are followed by lower strain days.
Suggested building blocks: block or three point starts, resisted accelerations light to moderate, flying runs with 20 to 30 metre build, wicket runs, relay exchange practice in marked zones.