Here is a speed session from FC Bayurn. They start out with some nice linear sprints and move into some sharp change of direction. This is working on hard accelerations and some repeat sprint qualities. Distance covered each sprint looks to be 10-15m with about 20-30 seconds recovery in between each sprint. This is adequate distance to work on sharp accelerations and enough rest to keep the sprint quality high.
As a general guideline, it is wise to keep repeat sprint days to under 300m total distance.
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John Grace
Coach at Athletic Lab
John Grace is a coach at Athletic Lab Sports Performance Training Center in Cary, NC - USA. John has his CSCS, USAW Level 1 certification, USATF Level 1 certification and has worked as an assistant fitness coach for the Vancouver Whitecaps of the MLS.
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