Repeat Sprint drill
Alactic Capacity Runs
Extend how long you can hold near-maximal speed before the anaerobic systems take over.
- Time
- 30 minutes
- Players
- 1 to 20 players
- Intensity
- High
- Equipment
- None
- Space
- 78-100m straight line
- Positions
- All positions
Setup
Try line to the far 22m is 78m, and try line to try line is roughly 100m. No cones needed.
How to run it
- Run the full distance flat out, which takes roughly 10 to 20 seconds depending which line you finish on.
- Rest completely for 2 to 5 minutes between reps - walk, stand, do nothing, and let yourself genuinely recover.
- Do 4 to 6 reps in a single set.
- This carries a high nervous system cost, so leave 48 to 72 hours before your next hard session.
Coaching cues
- Full effort, full rest
- Quality over quantity every single rep
- Leave 48 to 72 hours before the next hard session
Common mistakes
- Shortening the rest to a minute, which destroys the exact adaptation you are chasing
- Adding reps once the times start falling away
Related drills
- Speed Endurance Maintenance ShuttlesTrain holding speed while badly fatigued, on deliberately short recovery.
- Speed Endurance Production ShuttlesProduce maximum output on every single rep, with long rest to keep quality intact.
- 22m Shuttle GrinderBuild tolerance to a single sustained maximal effort with heavy braking and turning.
- Repeat Sprint SetTrain the ability to sprint hard again and again on short recovery, which is what fades in the last twenty minutes.
- Repeated Sprint SetsBuild repeat sprint ability across a training block using sets that protect sprint quality.
- Alactic Power RunsDevelop the pure power end of repeat sprint ability with full recovery between efforts.