Sprinter Summer Solo Training

This summer program is for sprinters who are unable to attend summer conditioning with the Howard T&F coaches or train with an AAU team.  This is considered a solo program that someone could follow on their own.  Tracks that are open to the public include William Penn, Dickinson, Mount Pleasant, Abessinio, and Brandywine.

Traditional Warm Up
1 Mile (Boys sub 7, Girls sub 8)
30 Meter space (40 steps apart)
4 Drills 2x
4 Flying 30s
Stretch
4 Flying 30s
4 Accelerations 

FTC Warm Up
20 Meter Space (set two water bottles 26 steps apart)
Fast March
A-Skips
High Knees
Pogos
Split Exchange 2x
Hurdle Hops (half way)
SL Bounds (right going down, left coming back)
Bounds 2x
1-2-3s 2x
Small Scissors
Big Sciccors
2x20m Flyes
4x15 leg swings
2x20m Flyes

Rolling
Rolling means you keep going around the track.  You would run for a specific distance to the finish line and then walk back to where the run starts.  For example, if you do a rolling 250, you would run from the 250 mark to the finish line and then walk back to the 250 mark.  The rest is the 150m walk back to the start of the 250m.  Rolling 100s are 100m sprint, then a 300m walk.  Do not stop once you start.

30-60-90
On a track, football field, or grass, set up 4 cones, each 40 steps apart.  The first cone is 30m, the second is 60m, the third is 90m.  Sprint each distance distance at 90%, then walk back.  The walk back is the rest. 

After week 4, the cycle returns to week 1 and repeats over again.

Week 1 (Week 5 and Week 9)
Sunday: Rest or 20 minute run
Monday: Traditional Warm Up, 6x250 (rolling, 70%), 6x30m Bounds, 100 Push Ups, 5x5 Squat Jumps, 5x25 Bicycle Kicks, Stretch
Tuesday: FTC Warm Up, 10x100 (rolling, 90%), 6x30m Bounds, Jump Practice if you jump, 100 Push Ups, 150 Squats, 5x25 Bicycle Kicks, Stretch
Wednesday: Wednesday Night Meet (pick two events)
Thursday: 15 Minute run (2 mile minimum)
Friday: Traditional Warm Up, 6x150 (rolling, 70%), 6x30m Bounds, 100 Push Ups, 150 Squats, 5x5 Squat Jumps, 5x25 Bicycle Kicks, Stretch
Saturday: Complete any mising workouts for the week

Week 2 (Week 6 and Week 10)
Sunday: Rest or 20 minute run
Monday: Traditional Warm Up, 7x250 (rolling, 70%), 6x30m Bounds, 110 Push Ups, 6x5 Squat Jumps, 6x25 Bicycle Kicks, Stretch
Tuesday: FTC Warm Up, 3x30-60-90 (90%, walk back rest), 6x30m Bounds, Jump Practice if you jump, 110 Push Ups, 160 Squats, 6x25 Bicycle Kicks, Stretch
Wednesday: Wednesday Night Meet (pick two events)
Thursday: 18 Minute run (2 mile minimum)
Friday: Traditional Warm Up, 7x150 (rolling, 70%), 6x30m Bounds, 110 Push Ups, 160 Squats, 6x5 Squat Jumps, 6x25 Bicycle Kicks, Stretch
Saturday: Complete any mising workouts for the week

Week 3 (Week 7 and Week 11)
Sunday: Rest or 20 minute run
Monday: Traditional Warm Up, 8x250 (rolling, 70%), 6x30m Bounds, 120 Push Ups, 7x5 Squat Jumps, 7x25 Bicycle Kicks, Stretch
Tuesday: FTC Warm Up, 10x100 (rolling, 90%), 6x30m Bounds, Jump Practice if you jump, 120 Push Ups, 170 Squats, 7x25 Bicycle Kicks, Stretch
Wednesday: Wednesday Night Meet (pick two events)
Thursday: 21 Minute run (2 mile minimum)
Friday: Traditional Warm Up, 8x150 (rolling, 70%), 6x30m Bounds, 120 Push Ups, 170 Squats, 7x5 Squat Jumps, 7x25 Bicycle Kicks, Stretch
Saturday: Complete any mising workouts for the week

Week 4 (Week 8 and Week 12)
Sunday: Rest or 20 minute run
Monday: Traditional Warm Up, 4x250 (rolling, 90%), 6x30m Bounds, 130 Push Ups, 8x5 Squat Jumps, 8x25 Bicycle Kicks, Stretch
Tuesday: FTC Warm Up, 4x30-60-90 (90%, walk back rest), 6x30m Bounds, Jump Practice if you jump, 130 Push Ups, 180 Squats, 8x25 Bicycle Kicks, Stretch
Wednesday: Wednesday Night Meet (pick two events)
Thursday: 24 Minute run (3 mile minimum)
Friday: Traditional Warm Up, 4x150 (rolling, 90%), 6x30m Bounds, 130 Push Ups, 180 Squats, 8x5 Squat Jumps, 8x25 Bicycle Kicks, Stretch
Saturday: Complete any mising workouts for the week