Phase | Weeks | Day 1 | Day 2 | Day 3 (20–25 min) | Total sprint volume | ||
---|---|---|---|---|---|---|---|
Early acceleration(15–20 min) | High-speed sprinting(12.5–17.5 min) | High-speed sprinting | Early acceleration | Early acceleration | High-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 4 | A.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 | REST | 80 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 structure | A. 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) |