Training Methods and Warm Up

Why Warm Up?

Warming up before sprint and agility training isn't optional — it raises muscle temperature, increases blood flow, and activates the neuromuscular system so your body can actually handle the explosive demands of the session. Skipping it means asking cold, unprepared tissue to absorb and produce maximal force, which is a recipe for hamstring strains, ankle rolls, and poor movement quality. A proper warm-up also lets you reinforce key movement patterns — hip mobility, ankle stiffness, arm drive — before you're moving at full speed.

My Warm Up Before Every Session:

200-400m easy jog, straight into...

Dynamic Stretching (10-12 reps)

Laying hamstring pulls

Laying hamstring pumps

Extended laying leg raises

Supine spinal twist

Donkey kicks

Walking drills (8-15m)

Lunges (90° front knee angle)

Lunges into high knee hold

A marches

A skips

B skips

Ankle dribbles

Shin dribbles

High knee dribbles

Pylometrics (10 reps per exercise)

Standing pogos

Forward pogos

Backwards pogos

Raise L/R leg to 90°, single leg pogos L/R

4-5 x 40-60m run throughs

70% -> 100% effort, focusing on good form

Sample Training Sessions

Aerobic Training

• Goodwin Sprints (6-8 min: 90m sprint, 40m jog)

• 5 x 4 min efforts at 70%, with 90s rest

Lactic Training

• 4-8 x 30s on / 30s off at 90%

• 2 x 4 min efforts with 10s on, 10s off, rest 2 mins between sets

ATP-CP Training

• 3 x 20m at 95%, 2 min rest, 3 x 30m at 98%, 3 min rest

• 2 x (30m, 20m, 10m) at 100%, 3 min rest between reps, 6 min rest between sets

• 5 x 60m (20m at 100%, 20m at 90%, 20m at 100%), 4 min rest

Agility Training

• 3 x 30m curved sprint @ top speed, 2 min rest

• 4 x 8m sprint, stop as quickly as possible, hold for 3 seconds, repeat for a total of 3 sets

• 4 x 5m sprint and cut left 2m, sprint 5m, cut right 2m (repeat for a total of 30m, for 4 sets), 90 seconds rest