The Working Athlete

What would you do if you were trapped in a really bad traffic jam and running late for work? I would pull over, lock the car, and make a sprint to clock in!

Just kidding!

You don’t need to do that, but the drills in this section will help lay down the foundation to increase your stride length and improve your anaerobic endurance.

Benefits 

Sprinting exercises help burn calories, lower blood pressure, and improve anaerobic conditioning and performance.

Consult your physician

Make sure you speak to your physician before you begin any physical activities. 

Work–out requirements

• 16 fl oz bottle of water
• High school/College track and field or Football field

Duration

25 – 33 minutes (with warm-up and stretch included) 

Work out

Begin the workout with an easy jog at a controlled pace for 5 – 10 minutes.

Dynamic Warm-up

Dynamic warm-ups are great for increasing blood flow, reducing stiffness, and preparing the body for activity.

Speed Training

Speed Training drills help increase the rate of forward force while sprinting in a short period.

Sprinting Drill

Sprinting drills are an anaerobic exercise that should be performed at short burst durations with greater effort. It is a better alternative to jogging or jumping rope.

Sprinting Effort

Week 1 @ 90%

Week 2 @ 65%

Week 3 @ 80%

Week 4 @ 70%

The workload used to complete each set will, over time, contribute to muscle development, improve metabolism, and enhance fat loss.

Agility Drills

It’s beneficial to incorporate agility drills into your workout routine, as they involve multi-directional movements. The primary focus of this exercise is to strengthen your legs and hips.

 

Begin your agility journey with Run-Stops. In week 3-4, progress to Run-Stop-Retreat.

If you can complete a single-leg cone touch 10 times for 2 sets, then move to the single-leg toe touch.

Single-leg cone touch

Single-leg toe touch

 

Run-Stop

Run-Stop-Retreat

 

Make sure to stretch and walk for 3 minutes during your cool-down period.

It is recommended to perform these exercises only once a week.