Coachmo Speedcamps: www.coachmo.com (Phoenix, Arizona): RUNNING, SPRINT & FITNESS WORKOUTS

Track work w Minter
Click on one of the links below for workouts


Speed Sequencing Workouts: Click Here!
Click on the link above Speed Sequencing workouts!

Based on Monday, Tuesda Thursday, Monday Wednesday Thursday or Monday, Wednesday Friday training schedules.


PHASE ONE, THREE DAYS PER WEEK
Day 1-drills, 3x10, 3x20, 3x30yds, 3x20, 3x10
Day 2-3 x 150yards, 6 x 60 yards
Day 3-Drills, 6x60, rest, 6x60yds

Note: For advanced athletes, add the 3 step bounding drills every other day (see below) at the beginning and sometimes the end of workouts according to your fitness level and according to your ability & sports. Sprint workouts can also be simmulated uphill.
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PHASE TWO, 4 DAYS PER WEEK
Day 1: Drills, 6x60, rest, 6x60yds
Day 2: 1.5 mile run, sprint drills & sport specific drills
Day 3: 3x10, 3x20, 3x30, 1x40, 3x30, 3x20, 3x10 (rest/stretch after each set)
sprint drills, 1.5 miles, sprint drills & sport specific drills
Day 4: 3 x 150yards, 6 x 60 yards

Note: For advanced athletes, add the 3 step bounding drills every other day (see below) at the beginning and sometimes the end of workouts according to your fitness level and according to your ability & sports. Sprint workouts can also be simmulated uphill.

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PHASE THREE
Day 1: drills, 3x10, 3x20, 3x30yds, 3x20, 3x10
Day 2: 1.5 to 3 mile run, sprint drills & sport specific drills
Day 3: drills, 3x10, 3x30, 3x30, 1x10-20-30-40, 1x40-30-20-10
Day 4: Three step & bounding drills, 1 to 5 mile run

Note: For advanced athletes, add the 3 step bounding drills every other day (see below) at the beginning and sometimes the end of workouts according to your fitness level and according to your ability & sports. Sprint workouts can also be simmulated uphill.

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Fifty fifties
50 x 50 yard sprints

10x 50 yard sprint, walk a lap, repeat

Note: Simeon Rice ran ths workout at a 4.7 40 yard paces, keeping that rate through 50 yards.

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BOUNDING DRILLS
Each drill, followed by "three step, bound for distance", then 40 yard stride with proper sprint form.

A skip, bound for distance & stride
B skip, bound for distance & stride
Regular skip, bound for distance & stride
Bound for height, bound for distance & stride
Two point stance, bound for distance & stride
Three point stance, bound for distance & stride
Frog leap, bound for distance & stride

Repeat in reverse.

Advanced, 3 sets of each of the above. To keep on proper speed pace, strech and recover after each set. Speed and proper form is most important, not how hard you work....running slower in the process.

Other variations
Add Kariyoke, sideway runs or any position specific movement to the 3 step & bound drill to include t-time & pro agility drills.


Pro day scouts check watches
We have a proven track record for making players faster

ADVANCED SPEED SEQUENCING
Womack Gilmore Fair in flight 400
Our fastest: Tony Womack, Terry fair, Bryan Gilmore "In Flight"

SPEED SEQUENCING

Day 1: drills, 3x10, 3x20, 3x30yds, 3x20, 3x10 (Rest after every 3)
Day 2: Agility Drills (10 yards back & forth facing each direction)
Day 3: drills, 3x10, 3x30, 3x30, 1x10-20-30-40, 1x40-30-20-10
Day 4: Agility Drills, plus bound or stride for 3

 

ALL WORKOUTS SHOULD START WITH DRILL SEQUENCE AS LISTED BELOW

A skip
B skip
Regular
Knee skip/kick out
High Knees (2 forward, two backward, two forward)
Bound for height (Hang time focus)

Two point bound for distance & stride
Three point or baseball/softball stealing stance, bound for distance & stride

DAY 4 OR SATURDAY MAKEUP BOUND & STRIDE DRILLS 

A skip, bound for distance & stride 10-20yds
B skip, bound for distance & stride 10-20yds
Regular skip, bound for distance & stride 10-10yds
Bound for height for 3, bound for distance
Two point stance, bound for distance for FIVE & stride
Three point or baseball/softball stealing stance, bound for distance for FIVE

 

*BOUNDING FOR FIVE ONLY IF RECOMENDED.  ONLY FOR ELITE, ADVANCED  ATHLETES!!!

 

Who: Simeon Rice, Aeneas Williams, Tony Womack, Darelle Revis, Gaines Adams, Frank Sanders, Demitrius Bronson

Recommend rest on weekends but intesity must increase weekly for 3 weks, resting during Holiday weeks (Christmas, Thanksgiving, MLK) for full recovery, maximum results.



BASIC FITNESS: Click Here!
Click on the link above for basic fitness workouts!

Walk lap

stretch

Jog lap

stretch

Walk curve, Jog straightaway (repeat 2 to 6 laps)
Add one lap per week or every two depending on progress & ability.

Jog lap

stretch

Walk lap

stretch


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ADVANCED
Jog lap, stretch

Jog lap including stairs
Add one lap per week or every two depending on progress & ability.

stretch
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CALORIE BURNER 101

Jog lap, stretch, Jog lap

4 x 50 yard runs/sprints, walk back 50
Add one sprint/run per week or every two depending on progress & ability.

Jog lap, stretch, Jog lap
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CALORIE BURNER 102

Jog lap, stretch, Jog lap

4 times 25 to 50 yard lunges (with arm swings)
Add one per week (up to 8) or every two depending on progress & ability.


4 x 50 yard runs/sprints, walk back 50
Add one sprint/run per week (up to 8) or every two depending on progress & ability.

Jog lap, stretch, Jog lap

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STAIRS
Jog lap (to include all aisleway stars on both side of track)

stretch

5 sets of stairs
Add one sprint/run per week or every two depending on progress & ability.

Jog lap (to include all aisleway stars on both side of track)

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HILLs 101
Long hill (up to 250 yards and no more than a 35 degree angle). Usually North Mountain or Ahwatukees type water tower trails.

Walk up, stretch

Jog up stretch

4 times 10 yard lunges

4 times 10 25 step baskwards walk

4 time 25 yard stride

Jog up

Walk up cool down

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HILLs 102
Long hill (up to 250 yards and no more than a 35 degree angle). Usually North Mountain or Ahwatukees type water tower trails.

Walk up, stretch

Jog up stretch

4 times 10 yard lunges

4 times 10 25 step backwards walk

3 times 20 yard stride
3 times 30 yard stride
3 times 40 yard stride


Jog up

Walk up cool down

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HILLs 103
Long hill (up to 250 yards and no more than a 35 degree angle). Usually North Mountain or Ahwatukees type water tower trails.

Walk up, stretch

Jog up stretch

4 times 10 yard lunges

4 times 10 25 step backwards walk

3 times 20 yard stride
3 times 30 yard stride
3 times 40 yard stride
3 times 30 yard stride
3 times 20 yard stride



Jog up

Walk up cool down

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Short hills run 101
Usually at a water retention area such as Thuunderbird Paseo Park

Walk up, stretch

Jog up stretch

4 times 10 yard lunges

4 times 10 25 step backwards walk

3 times 20 yard stride
3 times 30 yard stride
3 times 40 yard stride


Jog up

Walk up cool down

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Short hills run 102
Usually at a water retention area such as Thuunderbird Paseo Park

Walk up, stretch

Jog up stretch

4 times 10 yard lunges

4 times 10, 25 step backwards walk

3 times 20 yard stride
3 times 30 yard stride
3 times 40 yard stride
3 times 30 yard stride
3 times 20 yard stride



Jog up

Walk up cool down