Table 2 Summary of best practice sprint training recommendations
Training method | Distance (m) | Intensity (%) | Recoveries (min) | Total session volume (m) | Initiation | Time to next HIS (hours) | Footwear and surface |
|---|---|---|---|---|---|---|---|
Acceleration | 10–50 | > 98 | 2–7 | 100–300 | Block/3-point/crouched | 48 | Spikes on track |
Maximal velocity | 10–30a | > 98 | 4–15 | 50–150a | 20–40-m flying start | 48–72 | Spikes on track |
Sprint-specific endurance | 80–150 | > 95 | 8–30 | 300–900 | Standing start | 48–72 | Spikes on track |
Speed endurance | 60–80 | 90–95 | 2–4 (8–15) | 600–2000 | Standing start | 48–72 | Spikes on track |
Resisted sprints | 10–30 | 80–95b | 3–6 | 50–200 | 3-point/crouched | 48 | Optional |
Assisted sprints | 10–30a | ≤ 105 | 5–15 | ≤ 100a | 20–40-m flying start | 48 | Spikes on track |
Tempo | 100–300 | 60–70 | 1–3 | 1000–2000 | Standing start | 24 | Trainers on grass |