SPEED DEVELOPMENT — YOUTH TO COLLEGE · UP TO 10 ATHLETES
40-YARD DASH · 100M · BLOCK STARTS · MAX VELOCITY — 60 MIN · WEEKLY
WHAT IS SPRINT LAB
THE SCIENCE OF GETTING FASTER.
SPRINT LAB IS A POSITION-AGNOSTIC SPEED DEVELOPMENT CLINIC FOR YOUTH THROUGH COLLEGE-LEVEL ATHLETES. THE PROGRAM SERVES TWO POPULATIONS SIMULTANEOUSLY — THE FOOTBALL ATHLETE TRAINING FOR THE 40-YARD DASH AND THE TRACK ATHLETE DEVELOPING THEIR 60M THROUGH 100M — WITHOUT COMPROMISING EITHER.
BUILT ON ALTIS BIOMECHANICS, SEAGRAVE DRILL TAXONOMY, AND HOLLER REST PROTOCOLS — THE SAME FRAMEWORKS USED BY OLYMPIC SPRINT COACHES AND NFL COMBINE PREP SPECIALISTS. EVERY REP IS MAXIMAL. EVERY REP IS FULLY RESTED.
GROUP SIZE
10
MAX ATHLETES
SESSION LENGTH
60
MINUTES
FREQUENCY
1×
PER WEEK
LEVEL
YOUTH+
TO COLLEGE
40-YARD DASH
✓
COMBINE PREP
100M TRACK
✓
TRACK ATHLETES
BLOCK STARTS
✓
FULL BREAKDOWN
ASSESSMENT
WK 4
TIMED SPLITS
SESSION STRUCTURE
THE 5-BLOCK SESSION.
01
15 MIN
SPRINT-SPECIFIC WARM-UP
THREE-PART: GENERAL ACTIVATION, SPRINT-SPECIFIC MOBILITY (HIP FLEXORS, ANKLE DORSIFLEXION, HAMSTRING PREP), AND 4 PROGRESSIVE STRIDES FROM 50% TO 90% EFFORT.
02
15 MIN
MECHANICS DRILL BLOCK
SEAGRAVE PROGRESSION — WALL DRILLS → A-MARCH → A-SKIP → A-RUN → B-SKIP → B-RUN → WICKET RUNS. DRILL SPEED ONLY. ONE CORRECTION PER ATHLETE PER REP.
03
15 MIN
ACCELERATION DEVELOPMENT
BLOCK STARTS AND 3-POINT STANCE WORK. DRIVE PHASE REPS AT 10–30 YARDS. 95–100% EFFORT. MINIMUM 2 MINUTES REST BETWEEN EVERY REP.
04
12 MIN
MAX VELOCITY REPS
FLYING 10S, FLYING 20S, AND FULL 40-YARD OR 60M REPS AT 100% EFFORT. MINIMUM 3 MINUTES REST. EVERY REP IS MAXIMAL — NO EXCEPTIONS.
05
3 MIN
COOLDOWN & DEBRIEF
LIGHT JOG, STATIC STRETCHING (HIP FLEXORS, HAMSTRINGS, CALVES), AND COACH DEBRIEF — ONE WIN AND ONE TECHNICAL FOCUS FOR NEXT SESSION.
INSIDE THE SESSIONS
THE SYSTEM
THREE FRAMEWORKS. ONE PROGRAM.
SPRINT LAB SYNTHESIZES THE BEST ELEMENTS OF THREE PROVEN COACHING METHODOLOGIES INTO A SINGLE, COHESIVE PROGRAM.
ALTIS
TECHNICAL FOUNDATION
THE BIOMECHANICAL MODEL USED BY OLYMPIC SPRINT COACHES WORLDWIDE. EVERY COACHING CUE — DORSIFLEXION, SHIN ANGLE, TRIPLE EXTENSION, RELAXATION AT MAX VELOCITY — IS GROUNDED IN ALTIS FORCE-APPLICATION PRINCIPLES.
DORSIFLEXION AT CONTACT
SHIN ANGLE MECHANICS
TRIPLE EXTENSION
HORIZONTAL FORCE APPLICATION
SEAGRAVE
DRILL TAXONOMY
THE MOST WIDELY USED DRILL PROGRESSION IN SPRINT COACHING. THE A-SERIES, B-SERIES, WALL DRILLS, AND WICKET RUNS GIVE ATHLETES A PHYSICAL, REPEATABLE FRAMEWORK FOR INTERNALIZING SPRINT MECHANICS.
WALL DRILLS
A-MARCH / A-SKIP / A-RUN
B-SKIP / B-RUN
WICKET RUNS
HOLLER
REST PROTOCOL
EVERY MAXIMAL SPRINT IS FOLLOWED BY COMPLETE RECOVERY. SPEED IS A NEUROLOGICAL QUALITY THAT CANNOT BE TRAINED UNDER FATIGUE. IF THE ATHLETE IS NOT FULLY RECOVERED, THE REP DOES NOT HAPPEN.
FLYING 10S & 20S
2–4 MIN REST BETWEEN REPS
100% EFFORT EVERY REP
NO GRINDING
COMBINE PREP
THE 40-YARD DASH. BROKEN DOWN.
THE 40-YARD DASH IS NOT JUST A RUN — IT IS A TECHNICAL SKILL WITH ITS OWN SPECIFIC MECHANICS, COMMON ERRORS, AND COACHING PRIORITIES. SPRINT LAB INCLUDES A DEDICATED 40-YARD DASH FRAMEWORK: 3-POINT STANCE SETUP, THE HAND-DROP TRIGGER, FIRST-STEP MECHANICS, AND SPLIT-TIME ANALYSIS AT 10, 20, AND 40 YARDS.
10-YARD
SUB 1.50
EXPLOSION
20-YARD
SUB 2.60
ACCELERATION
40-YARD
SUB 4.40
FULL RUN
ELITE BENCHMARKS FOR SKILL POSITION PLAYERS — NFL COMBINE STANDARD
PROGRESSION
4-WEEK MICROCYCLE.
WEEK 1
ACCELERATION
DRIVE PHASE EMPHASIS. 3-POINT STANCE STARTS. ESTABLISH BASELINE MECHANICS AND FIRST-STEP QUALITY.
START TYPE
3-POINT STANCE
WEEK 2
MAX VELOCITY
TOP-END SPEED EMPHASIS. BLOCK STARTS. FLYING 10S AND FLYING 20S. RELAXATION CUES AT FULL SPEED.
START TYPE
BLOCK START
WEEK 3
COMBINED
EQUAL EMPHASIS ON DRIVE PHASE AND MAX VELOCITY. CONNECT THE TRANSITION FROM ACCELERATION TO TOP SPEED.
START TYPE
ALTERNATING
WEEK 4
ASSESSMENT
TIMED 40-YARD DASH × 2 ATTEMPTS PER ATHLETE. SPLITS RECORDED AT 10, 20, AND 40 YARDS. COMPARE TO BASELINE.
START TYPE
3-POINT STANCE
READY TO RUN?
YOUTH TO COLLEGE. 40-YARD DASH TO 100M. ONE PROGRAM.