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🚨 This specific training page is built for our sprints, jumps, and hurdles athletes. If your focus is middle-distance, distance, or preparing for the upcoming cross-country season, do not follow these workouts! Instead, please Email Coach Keith for Summer Distance Training Details (ktob925@gmail.com) directly to get added to the distance roster and receive your official summer training packet.
☀️ Summer Speed & Power Development
☀️ Summer Speed & Power Development
The Summer Goal: Get Ahead. Get Faster.
The Summer Goal: Get Ahead. Get Faster.
Welcome to your summer launching pad! Whether you are a returning varsity veteran looking to defend a title or a newcomer stepping onto the track for the very first time, the summer months are your secret weapon.
For our speed and power athletes, preparing for next season isn't about logging endless, exhausting miles. It's about building efficient mechanics, developing explosive athletic strength, and getting a massive head start on the competition. By putting in a little consistent work now, you ensure that you hit the ground running and stay healthy when the official seasons arrive. Find your tier below and let's get to work!
⚡Pillar 1: Acceleration, Speed, & Rhythm
⚡Pillar 1: Acceleration, Speed, & Rhythm
What we are building: True track speed and efficient running form.
Acceleration Days: Short, explosive sprints (10m to 30m) out of a standing or three-point stance. The focus here is raw power into the ground.
Max Velocity Days: Short "fly" sprints (10m to 20m with a running start) and wicket drills to work on upright posture and fast stride turnover.
Rhythm/Tempo Days: Smooth, controlled stride-outs (100m to 150m) at about 70% effort. This isn't a exhausting gut-check it's about building coordination, flushing out lactic acid, and aerobic recovery.
The Golden Rule: On true speed days, rest is just as important as the sprint! Take at least 1 minute of full rest for every 10 meters you run so your nervous system can fully recover.
🏋️♂️ Pillar 2: Weight Room & Explosive Power
🏋️♂️ Pillar 2: Weight Room & Explosive Power
Your Engine: Building the structural strength behind your speed.
Force Production: Building a bulletproof foundation utilizing fundamental, multi-joint movements (Squats, Deadlifts, and Press variations) at your local gym or school weight room. More strength equals more force pushed into the track.
Explosive Power: Utilizing medicine ball throws (overhead backward throws, chest passes) and bodyweight acceleration drills to teach your muscles to fire as fast as humanly possible.
Solo Safety: If you are training without a partner or coach, prioritize perfect form over heavy weight. New athletes should stick to bodyweight movements first. Veterans should always use safety bars and proper spotters when lifting heavy
🦘 Pillar 3: Plyometrics & Elasticity
🦘 Pillar 3: Plyometrics & Elasticity
Your Bounce: Developing stiff ankles and "bouncy" tendons for maximum launch out of the blocks and off the board.
Introductory Plyos: Linear and lateral ankle hops, skipping for height, and skipping for distance. These can be done anywhere: your backyard, a park, or the track.
Advanced Power: Vertical box jumps, depth drops (learning how to absorb force safely), and introductory horizontal bounding.
Utilizing Your Environment: Look for local stadium stairs, bleachers, or steep grass hills. Turf and hill sprints are an incredible way to build serious power on your own without the heavy joint-pounding of concrete. Want to know how these drills help you explode out of the blocks? Plyometrics Guide
🛑 Sprinter's Health & Safety Protocol
🛑 Sprinter's Health & Safety Protocol
Never Skip the Warm-Up: Cold, stiff muscles tear easily when sprinting. Always complete the official 10-minute dynamic flexibility routine before running a single fast stride.
Be Smart with the Heat: Summer in North Carolina gets hot fast. Aim to get your speed sessions done in the cooler morning windows or later in the evening.
Hydration is Non-Negotiable: If you wait until you are thirsty on the track, you are already dehydrated. Drink water consistently throughout the day.
Listen to Your Body: There is a massive difference between standard workout muscle soreness and acute tendon or hamstring pain. If something feels sharp or tight, pull the plug on the workout and contact the coaching staff.
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