My 10 x 10 Sprint Protocol Outlined
Because we are in the off-season period and relegated to performing much of our speed work indoors in a facility with limited linear distance, we have had to get creative with our loading progressions. In most cases, we are only able to accelerate for 10 yards or meters and use the rest of the distance to safely decelerate. In this case, we have 25 yards of linear distance and we use 10 yards for acceleration and 15 yards for deceleration.
After performing some maximal starts over 10 yards, we concluded this particular workout with the 10 x 10 Sprint Protocol to build acceleration technique (multiple repetitions for refinement), re-acceleration capacity and general strength and fitness.
This protocol can be performed indoors or outdoors and can be part of a physical preparation program for speed development and general team sport fitness at any age or level of ability. It is also used heavily in all of my running related rehabilitation and return-to-play processes.
For more information, visit:
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If you are ever in North Vancouver, visit: https://www.level10fitness.com/
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