This is an old running program put together to work on change of direction, speed, and power for high school field athletes that I had great success with. I thought now when we have limited space and can’t go to parks/schools/tracks and maybe only have our own streets and yards, it could be helpful! You will notice that the distances are ideal for a field meant for football, soccer, lacrosse. Just use approximations.
The program is categorized into three groups and I have attached a corresponding football position to each to help you decided what group you associate with. We have beginner (O-line, D-line, long snapper), novice (linebackers, fullbacks, kickers, punters, quarterbacks… unless you are Lamar Jackson) and skilled (defensive backs, wide receivers, running backs).
This program is intended to line up with normal training not as a replacement for running or workouts. This is more focused on body control and taxing your lungs to help increase repeatable Force production. If you intend to follow, please do this as a separate workout from your normal training and at least a few hours apart.
If you have kids at home and unable to complete sports training, this is ideal to get them where they want to be at the start of school this coming year.
Lastly, why sprinting? Well, some studies have showed sprinting helps maintain strength best when you’re unable to strength train, enjoy!
Week 1 – DAY 1: Half Pyramid Shuttle Runs
All shuttle runs are 25-yard intervals. (i.e, 50-yard shuttle is 1 time down and back, 100-yard shuttle is 2 times down and back, 150-yard shuttle is 3 times down and back, etc.)
Beginner
- 50-Yard Shuttle – 10 seconds (20 second rest)
- 100-Yard Shuttle – 20 seconds (40 second rest)
- 150-Yard Shuttle – 48 seconds (96 second rest)
- 200-Yard Shuttle – 75 seconds (150 second rest)
- 300-Yard Shuttle – 85 seconds
Novice
- 50-Yard Shuttle – 9 seconds (18 second rest)
- 100-Yard Shuttle – 18 seconds (36 second rest)
- 150-Yard Shuttle – 43 seconds (86 second rest)
- 200-Yard Shuttle – 65 seconds (170 second rest)
- 300-Yard Shuttle – 75 seconds
Skilled
- 50-Yard Shuttle – 8 seconds (16 second rest)
- 100-Yard Shuttle – 15 seconds (30 second rest)
- 150-Yard Shuttle – 40 seconds (80 second rest)
- 200-Yard Shuttle – 60 seconds (120 second rest)
- 300-Yard Shuttle – 72 seconds
Week 1-DAY 2: Tempo Runs
Create a box or at least a lane and estimate 20-25yards for the runs. You will do one full time through with approximately 20-30s of rest. If you’re completing this with a family member/ friend during the quarantine then line up in pairs and try to race each other. If doing this use the full 30s rest. Whoever is faster will be rewarded with more rest.
- Sprint 25 yards forward
- Jog 20 yards across
- Sprint 25 yards back to starting point.
- Duration: 10 minutes total.
- Rest 20-30 seconds
Week 2 – DAY 1: Full Pyramid Shuttle Runs
All shuttle runs are 25-yard intervals. (i.e., 50-yard shuttle is 1 time down and back, 100-yard shuttle is 2 times down and back, 150-yard shuttle is 3 times down and back, etc.)
Beginner
- 50-Yard Shuttle – 10 seconds (20 second rest)
- 100-Yard Shuttle – 20 seconds (40 second rest)
- 150-Yard Shuttle – 48 seconds (96 second rest)
- 200-Yard Shuttle – 75 seconds (150 second rest)
- 300-Yard Shuttle – 85 seconds (170 second rest)
- 200-Yard Shuttle – 75 seconds (150 second rest)
- 150-Yard Shuttle – 48 seconds (96 second rest)
- 100-Yard Shuttle – 20 seconds (40 second rest)
Novice
- 50-Yard Shuttle – 9 seconds (18 second rest)
- 100-Yard Shuttle – 18 seconds (36 second rest)
- 150-Yard Shuttle – 43 seconds (86 second rest)
- 200-Yard Shuttle – 65 seconds (170 second rest)
- 300-Yard Shuttle – 75 seconds (150 second rest)
- 200-Yard Shuttle – 65 seconds (170 second rest)
- 150-Yard Shuttle – 43 seconds (86 second rest)
- 100-Yard Shuttle – 18 seconds (36 second rest)
- 50-Yard Shuttle – 9 seconds
Skilled
- 50-Yard Shuttle – 8 seconds (16 second rest)
- 100-Yard Shuttle – 15 seconds (30 second rest)
- 150-Yard Shuttle – 40 seconds (80 second rest)
- 200-Yard Shuttle – 60 seconds (120 second rest)
- 300-Yard Shuttle – 72 seconds (144 second rest)
- 200-Yard Shuttle – 60 seconds (120 second rest)
- 150-Yard Shuttle – 40 seconds (80 second rest)
- 100-Yard Shuttle – 15 seconds (30 second rest)
- 50-Yard Shuttle – 8 seconds (16 second rest)
Week 2 – DAY 2: Tempo Runs; explanation above.
- Sprint 25 yards forward
- Jog 20 yards across
- Sprint 25 yards back to starting point
- Duration: 15 minutes total.
- Rest 20-30 seconds
Week 3 – DAY 1: 200-Yard Shuttle Runs
Beginner: 6 x 200-Yard Shuttles – 40 seconds (102-second rest)
Novice: 6 x 200-Yard Shuttles – 36 seconds (90-second rest)
Skilled: 6 x 200-Yard Shuttles – 30 seconds (78-second rest)
Week 3 – DAY 2: Tempo Runs
- Sprint 25 yards forward
- Jog 20 yards across
- Sprint 25 yards back to starting point
- Duration: 20 minutes total.
- Rest 20-30 seconds
Week 4 – DAY 1: 200-Yard Shuttle Runs
(50-yard intervals; 50 yards x 4= 200 yards)
Beginner: 8 x 200-Yard Shuttles – 40 seconds (102-second rest)
Novice: 8 x 200-Yard Shuttles – 36 seconds (90-second rest)
Skilled: 8 x 200-Yard Shuttles – 30 seconds (78 second rest)
Week 4 – DAY 2: Tempo Runs
- Sprint 25 yards forward
- Jog 20 yards across
- Sprint 25 yards back to starting point
- Duration: 20 minutes total.
- Rest 20-30 seconds (unless you have a long line of athletes, have them go once they reach the front of the line)
Week 5 – DAY 1: 100-Yard Shuttle Runs
(50-yard intervals; 50 yards x 2 = 100 yards)
Beginner: 8 x 100-Yard Shuttles – 18 seconds (36-second rest)
Novice: 8 x 100-Yard Shuttles – 17 seconds (34-second rest)
Skilled: 8 x 100-Yard Shuttles – 15 seconds (30-second rest
Week 5 – DAY 2: 60-Yard Shuttle Runs
(15-yard intervals; 15 yards x 4 = 60 yards)
Beginner: 6 x 60-Yard Shuttles – 15 seconds (30-second rest)
Novice: 6 x 60-Yard Shuttles – 13 seconds (26-second rest)
Skilled: 6 x 60-Yard Shuttles – 12 seconds (24-second rest)
Week 6 – DAY 1: 100-Yard Shuttle Runs
(50-yard intervals, 50 yards x 2 = 100 yards)
Beginner: 8 x 100-Yard Shuttles – 18 seconds (34-second rest)
Novice: 8 x 100-Yard Shuttles – 17 seconds (34-second rest)
Skilled: 8 x 100-Yard Shuttles – 15 seconds (28-second rest)
Week 6 – DAY 2: 60-Yard Shuttle Runs
Beginner: 6 x 60-Yard Shuttles – 15 seconds (28-second rest)
Novice: 6 x 60-Yard Shuttles – 13 seconds (24-second rest)
Skilled: 6 x 60-Yard Shuttles – 12 seconds (22-second rest)
Week 7 – DAY 1
Tuesday: 55-Yard Sprints
Beginner: 12 x 55-Yard Sprints – 10 seconds (40-second rest)
Novice: 12 x 55-Yard Sprints – 9 seconds (38-second rest)
Skilled: 12 x 55-Yard Sprints – 8 seconds (25-second rest)
Week 7 – DAY 2: 60-Yard Shuttle Runs
(15-yard intervals; 15 yards x 4 = 60 yards)
Beginner: 6 x 60-Yard Shuttles – 15 seconds (27-second rest)
Novice: 6 x 60-Yard Shuttles – 13 seconds (23-second rest)
Skilled: 6 x 60-Yard Shuttles – 12 seconds (21-second rest)
Week 8 – DAY 1: 55-Yard Sprints
Beginner: 16 x 55-Yard Sprints – 10 seconds (35-second rest)
Novice: 16 x 55-Yard Sprints – 9 seconds (33-second rest)
Skilled: 16 x 55-Yard Sprints – 8 seconds (30-second rest)
Week 8 – DAY 2: 60-Yard Shuttle Runs
(15-yard intervals; 15 yards x 4 = 60 yards)
Beginner: 8 x 60-Yard Shuttles – 15 seconds (27-second rest)
Novice: 8 x 60-Yard Shuttles – 13 seconds (23-second rest)
Skilled: 8 x 60-Yard Shuttles – 12 seconds (21-second rest)
4-Quarter Conditioning Test
***Must make time to pass ***
The intervals are split into quarters to give the athletes a sense of what each quarter of play will feel like, so they give it everything they can in all four quarters. After the second quarter, there will be a 2-minute recovery period.
Each quarter has two sets of running types (linear and lateral.) Keep plenty of fluids on hand and monitor hydration during rest periods.
1st Quarter
Beginner
- 4 x 55-Yard Sprints – 10 seconds (35-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 15 seconds (30-second rest)
Novice
- 4 x 55-Yard Sprints – 9 seconds (33-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 13 seconds (26-second rest)
Skilled
- 4 x 55-Yard Sprints – 8 seconds (30 second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 12 seconds (24-second rest)
2nd Quarter
Beginner
- 4 x 55-Yard Sprints – 10 seconds (35-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 15 seconds (30-second rest)
Novice
- 4 x 55-Yard Sprints – 9 seconds (33-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 13 seconds (26-second rest)
Skilled
- 4 x 55-Yard Sprints – 8 seconds (30-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 12 seconds (24-second rest)
2:00 minute halftime rest
3rd Quarter
Beginner
- 4 x 55-Yard Sprints – 10 seconds (35-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 15 seconds (30-second rest)
Novice
- 4 x 55-Yard Sprints – 9 seconds (33-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 13 seconds (26-second rest)
Skilled
- 4 x 55-Yard Sprints – 8 seconds (30-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 12 seconds (24-second rest)
4th Quarter
Beginner
- 4 x 55-Yard Sprints – 10 seconds (35-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 15 seconds (30-second rest)
Novice
- 4 x 55-Yard Sprints – 9 seconds (33-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 13 seconds (26-second rest)
Skilled
- 4 x 55-Yard Sprints – 8 seconds (30-second rest)
- 2 x 60-Yard Shuttles (15-Yard Intervals) – 12 seconds (24-second rest)
