Take this structure below and you’ll have the foundation for a complete speed session - Ground-based warm-up - Dynamic flexibility/hip mob - Mach drills - Acceleration and/or max velocity work - Jump or plyometric - Explosive-type work (DE) - Strength work (ME, SE, RE) - Finishers (calves, abs, accessories) The order here matters. Sprinting goes first because it’s the most important and most neurologically demanding stimulus of the day. It also sets up the rest of the session…we often see potent
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Fred Duncan on Instagram: "This aligns with how I develop speed sessions for my athletes and in my speed programs on my site. Basic drills done with efficiency and intent. Less highlight more of these and less of the “top secret” random, fad drills. @h_runningen is a fantastic athlete with incredible form! We use Dynamic flexibility and mobility drills to warm up, then shift into different Mach drills and extensive plyos, then perform speed/accel work, jumps next, and top it off with strength wo
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