Weekly Theme: Assisted Speed + Stride Expansion

Week 8 is where foot turnover and stride control come together. Assisted drills improve your speed mechanics, while high-speed 100s train you to apply that power over distance. This week connects fast movement with long-range efficiency.

Key Concepts

• Overspeed Mechanics: Assisted hurdles to challenge stride timing
• Sprint Flow: Ladder + hurdle combinations to build rhythm and control
• Acceleration to Top-End: Push-up starts feed into spatial illusions
• High-Speed Capacity: 100-yard sprints with full rest to lock in top speed

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Week 8 Breakdown

Day 1: 0–10 Day + Assisted Hurdles

• Warm-Up & Lead-Up
• Drill: Assisted Hurdles — light pull, controlled foot strike, fast turnover
• Main: 10-yard sprint → walk back → 15-yard sprint → walk back

Day 2: Hurdle-Ladder Alley + 24s

• Drill: Hurdle & ladder with callouts (1-step, 2-step, hurdle step, etc.)
• Turn & Go: Emphasize leaning into the redirect at the end
• Main: 4 x 30-yard sprints under 24 sec, 48 sec rest (2:1 ratio)

Day 3: Push-Up Start + Spatial Illusion + 60s/80s

• Warm-Up: Dynamic and half ladder
• Drill: Push-up starts — sprint off the ground, don’t jump up
• Main: 10–12 hurdles with 4-ft spacing (illusion drill)
• Finisher: 8 x 60-yard sprints + 4 x 80-yard sprints from sport stance

Day 4: High-Speed 100s

• Drill: 6 x 100-yard sprints at 95% effort
• Rest: 3–5 minutes between reps
• Build: This connects directly to the spatial illusion work from Day 3

👉 Learn how to develop explosive acceleration

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