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Table 2 Summary of best practice sprint training recommendations

From: The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature

Training methodDistance (m)Intensity (%)Recoveries (min)Total session volume (m)InitiationTime to next HIS (hours)Footwear and surface
Acceleration10–50> 982–7100–300Block/3-point/crouched48Spikes on track
Maximal velocity10–30a> 984–1550–150a20–40-m flying start48–72Spikes on track
Sprint-specific endurance80–150> 958–30300–900Standing start48–72Spikes on track
Speed endurance60–8090–952–4 (8–15)600–2000Standing start48–72Spikes on track
Resisted sprints10–3080–95b3–650–2003-point/crouched48Optional
Assisted sprints10–30a≤ 1055–15≤ 100a20–40-m flying start48Spikes on track
Tempo100–30060–701–31000–2000Standing start24Trainers on grass
  1. Intensity is expressed in percent of maximal velocity. Recovery = time between repetitions (sets). HIS = high-intensive session
  2. aFlying start distance excluded
  3. bThe perceived effort is maximal, so the velocity decline is caused by resistance loading