Table 5

Sprint programming

PhaseWeeksDay 1Day 2Day 3 (20–25 min)Total sprint volume
Early acceleration(15–20 min)High-speed sprinting(12.5–17.5 min)High-speed sprintingEarly accelerationEarly accelerationHigh-speed sprinting
Preseason:
initiation
Week
1–3
A. Sprint drills 5 min
B. Light/heavy sled work ×5 to 10–15m
C.5 m sprints×4, last two are races
A.Sprint drills 5 min
B.Wicket sprints×3 to 45 m, 10 m rolling start before wickets, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 100%. Wicket distance: progressive
A.Sprint drills 5 min
B.Wicket sprints×3 to 45 m, full acceleration start 10 m, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 100%. Wicket distance: progressive. Contrast first two wicket runs with sled sprints, total sled distance 2×15 m
130+20=150 m (130 m sled work, 20 m first steps work)135+135=270 m (70 m is 100% sprinting)
Preseason:
increase upright sprintingvolume, add curved sprinting
Week 4A.Sprint drills 5 min
B.Light/heavy sled work ×5 to 10–15 m
C.5 m sprints×4, last two are races
A.Sprint drills 5 min
B.Wicket sprints×4 to 45, 10 m rolling start before wickets, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 90%, 100%.
Wicket distance: progressive. 90% runs are curved (1×left, 1×right).
A.Sprint drills 5 min
B.Wicket sprints×4 to 45 m, full acceleration start 10 m, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 90%, 100%. Wicket distance: progressive 90% runs are curved (1×left, 1×right). Contrast first two wicket runs with sled sprints, total sled distance 2×15 m
130+20=150 m (130 m sled work, 20 m first steps work)180+180=360 m (70 m is 100% sprinting)
Pre-season:
Increase early acceleration sprinting volume
Week
5–7
A.Sprint drills 5 min
B.Light/heavy sled work ×6 to 10–15m
C.5 m sprints ×4, last two are races
A.Sprint drills 5 min
B.Wicket sprints ×4 to 45 m, 10 m rolling start before wickets, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 90%, 100%. Wicket distance, progressive from 1.5 to >1.8 m. 90% runs are curved (1×left, 1×right).
A.Sprint drills 5 min
B.Wicket sprints ×4 to 45 m, full acceleration start 10 m, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 90%, 100%. Wicket distance: progressive. 90% runs are curved (1×left, 1×right). Contrast first wicket run with sled sprints, total sled distance 1×15 m
135+20=155 m (160m sled work, 30m first steps work)180+180=360 m (70 m is 100% sprinting)
Taper:
used before post-testing or double match weeks in-season
Week
8
A.Sprint drills 5 min
B.Light/heavy sled work ×3 to 20 m
C.5-m sprints ×4, last two are races
A.Sprint drills 5 min
B.Wicket sprints ×3 to 45 m,10 m rolling start before wickets, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 100%. Wicket distance: progressive
REST80 m (60m sled work, 20 m first steps work)135 m (45 m is 100% sprinting)
In-season:
one match week structure
Same as week 5–7 structureA. Sprint drills 5 min
B. Light/heavy sled work ×6 to 10–15 -m
C. 5 m sprints×4, last wo are races
A.Sprint drills 5 min
B.Wicket sprints ×4 to 45 m, 10 m rolling start before wickets, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 90%, 100%. Wicket distance, progressive from 1.5 to >1.8 m. 90% runs are curved (1×left, 1×right).
A.Sprint drills 5 min
B.Wicket sprints ×4 to 45 m, full acceleration start 10 m, 20 m wickets, 15 m run through. Intensity: 80%, 90%, 90%, 100%. Wicket distance: progressive. 90% runs are curved (1×left, 1×right). Contrast first wicket run with sled sprints, total sled distance 1×15 m
135+20=155 m (160 m sled work, 30 m first steps work)180+180=360 m (70 m is 100% sprinting)