Springbak
Sprinter mid-stride

6 weeks · 3x / week · High School

Speed & Acceleration

Six weeks of short, sharp work aimed at footplant time and stride length — the two levers that actually move a 40 time.

How to run it

  • Every session is short by design. Speed work done tired becomes conditioning, and conditioning does not make you fast.
  • Full recovery between reps: 60 to 90 seconds for anything under 20 yards, three minutes past 40.
  • Three quality days, never on consecutive days. If your legs feel heavy at warm-up, cut the volume in half and keep the intensity.

Springbak® note

Acceleration lives in ground contact. Install your Springsoles beneath your existing insoles before week 1 and leave them in for the whole block so your surface stays constant across every test.

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The week

Day 1

Acceleration

  • Wall drives

    Rigid trunk, aggressive knee

    3 x 10s per leg

  • Falling starts

    6 x 10 yd

  • Resisted starts

    Light resistance only

    4 x 15 yd

  • Low-box jumps

    4 x 3

Day 2

Max velocity

  • A-skips / B-skips

    3 x 20 yd each

  • Flying 20s

    4 reps, 20 yd runway

  • Straight-leg bounds

    4 x 20 yd

  • Pogo hops

    Minimum ground time

    4 x 10

Day 3

Change of direction

  • 5-10-5 shuttle

    6 reps, full recovery

  • Reactive first step

    8 x 5 yd on partner call

  • Lateral bounds

    4 x 6 per side

  • Split squats

    3 x 6 per leg

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