Vince Young’s Resistance Band Explosion Series

This series consists of a circuit of resisted pass drops, resisted starts, ankle band shuffle and hamstring stretch:

• perform 3-, 5- and 7-step drops against resistance
• sprint for 5-7 yards on resisted starts
• keep feet wide and hips low for ankle band shuffle
• hold hamstring stretch at point of tension, then push against partner’s reistance for hamstring stretch

The circuit:
Resisted pass drops—1 x 10
Resisted starts—1 x 10
Ankle band shuffle—3 x 10-15 yards each direction
Hamstring stretch—1 x 30 seconds and 10 pushes each leg
Repeat the circuit three more times for a total of four circuits

Internodal Intermediate Sprint Distance Training: Applying Clyde Hart’s Sprint Program

Clyde Hart, currently the Director of Track and Field at Baylor University, is best known as the coach who guided Michael Johnson and Jeremy Wariner to the top of the sprinting world. Arguably the greatest 400 meter coach of all time, Hart’s sprint training programs can be an essential component of any speed development program; particularly those athletic endeavors that demand sprinting intermediate distances. Since internodal transitions in G.3 may often require athletes to speed across intermediate distances, Hart’s sprint programs can be very useful in developing intermediate distance speed.

I remember seeing this Clyde Hart program several years back in a running publication and recently came across it again while I was researching training methods for G.3. In the article, Hart stated that the following program was a base program for a junior high or high school sprinter; to be modified at the athletes’ coachs’ discretion:

 

Offseason (off the track, grassy area recommended)

Monday: 10 minutes of easy running.

Tuesday: 6 x 100 meters. Concentrate on good form. Rest: walk back to starting line.

Wednesday: Long hills runs (100 to 300 yards). Drive hard up hills.

Thursday: 10 minutes of easy running. 

Friday: 6 x 100 meters. Concentrate on good form. Rest: walk back to starting line.

Weekend: Rest.

 

Preseason (run on the track)

Monday: 8 x 200 at a slow speed (running that you feel comfortable with); 2 to 3 minutes rest between.

Tuesday: 2 x 600 at slow speed ; 15 minutes rest between.

Wednesday: 3 x 350 at a slow speed; 10 minutes rest between.

Thursday: 6 x 100 at 90 percent effort; 100-meter walk back to start serves as rest.

Friday: 5 x long hills (100 to 300 yards) or stadium steps

Weekend: Rest.

 

In Season (run on the track)

Monday: 6 x 200 at 80 percent effort; 2 to 3 minutes rest.

Tuesday: 2 x 450 at 75 percent effort; 10 minutes rest.

Wednesday: 3 x 350 at 90 percent effort; 5 minutes rest.

Thursday: 6-8 x 100 at 90 percent effort; 100-meter walk back to start serves as rest.

Friday: Loosen up for upcoming competition.

Saturday: Compete.

Sunday: Rest.