8.5m Fly with 20m Run-In
This speed drill focuses on max velocity development. Athletes build up to top speed over a 20-meter run-in before entering an 8.5-meter timed fly zone. For easy setup, we use the girls' 100m hurdle markings on the track, which are conveniently spaced 8.5 meters apart. This allows for consistent, accurate timing and feedback on peak sprint performance.
Fly Time to MPH Conversion – Yards & Meters
To convert fly sprint times into miles per hour (MPH), we use simple formulas based on distance and time. This helps athletes understand how their top-end speed compares in everyday terms.
Markings on a 400m track to use for easy measurement:
Yellow hurdle mark to yellow hurdle mark = 8.5m
Blue hurdle mark to blue hurdle mark - 10y
4 x 100m relay exchange zone = 30m
White hurdle mark to white hurdle mark = 35m
For fly distances measured in meters (e.g., 10m, 20m, 8.5m)
(Distance in METERS x 2.2369)/ time = MPH
Example: (8.5m x 2.2369)/ 1.221 = 15.57 MPH
For fly distances measured in yards (e.g., 10 yards, 20 yards):
(Distance in YARDS x 2.045)/ time = MPH
Example: (10y x 2.045)/ 1.221 = 16.75 MPH
The 5-10-5 Agility Test is a standard athletic assessment used to measure explosiveness, lateral quickness, acceleration, and change-of-direction speed. Athletes start in the middle of a 10-yard span, sprint 5 yards to one side, change direction to sprint 10 yards the opposite way, then finish with a final 5-yard sprint back to the center.
Total Distance: 20 yards
Test Breakdown:
Start → 5 yards (first change of direction)
Sprint 10 yards (second change of direction)
Finish with 5 yards to center
Split Times:
We record the total time from start to finish, and optionally, split times for each segment to analyze strengths in acceleration, deceleration, and directional changes.
This test is widely used in football, soccer, lacrosse, and track to assess overall agility and functional speed in game-like scenarios.
Week 3
Despite the rainy weather keeping us indoors on Tuesday, our athletes stayed focused and committed to their development. We continued our speed and sprint training with an emphasis on form running, reaction time, and explosive starts.
The week’s sessions included detailed work on mechanics out of both two-point and three-point stances, helping athletes build confidence and power at the start of their sprints. We also implemented reaction drills to sharpen quick-twitch response and timing, laying the groundwork for future improvements in race performance.
Even without access to the track, the energy remained high and the progress was clear. The athletes made the most of the space and kept pushing forward with purpose and intensity.
Week 4
This week, we continued to build on our foundational running drills and X-Factor training. Athletes focused on refining their form, explosiveness, and rhythm through targeted speed mechanics and footwork development. Our X-Factor segment incorporated functional movement patterns to enhance overall agility, balance, and power.
To cap off the week, we brought the energy to the turf with a group relay race on the football field. Athletes were divided into teams and competed in a fun, fast-paced format that encouraged teamwork, competitiveness, and high spirits. The atmosphere was electric, and the athletes had a blast pushing each other to finish strong. It was a perfect blend of training and team bonding that reinforced the importance of speed, coordination, and camaraderie.
Week 5
40-Yard Dash Assessment
The 40-yard dash is a sprint test used to measure explosive acceleration and top-end speed over a short distance. It is commonly used in athletic performance testing across sports. Athletes will start from a three-point or standing stance and sprint 40 yards as fast as possible. Times are recorded to evaluate overall speed and ranked within the program to track progress and compare performance.
Week 6
3 Times Continuous Broad Jump
Purpose: To measure lower-body explosiveness, horizontal power, and athletic coordination.
Description:
Athletes perform three consecutive broad jumps without pausing between each jump. Starting from a two-foot stance, the athlete jumps forward with maximal effort, landing and immediately rebounding into the next jump. The total distance from the starting line to the landing point of the third jump is measured in feet and inches.
This drill helps assess the athlete’s ability to generate power and maintain balance and rhythm through multiple explosive movements—key indicators of sprint speed and jump potential.
Recording: Measure and record the total distance covered from the takeoff point to the final landing point after the third jump. Best of 3 attempts were used for official scoring.