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M.I.T. Sprint Variations

* Prior to any sprint workout there should be a dynamic and progressive Warm Up period of AT LEAST 6 minutes.

1) Fartleks are performed by setting a specific length of time, such as 20 minutes, where you will jog and then sprint at random to any object (such as a pole, bench, or person) in the distance.  Once you arrive at that point/object slow down to a jog until you've fully recovered and chosen your next goal.

2) Tabatas are intervals of 20 seconds at maximum effort followed by 10 seconds of active recovery for 8 complete cycles. The key is to achieve MAXIMUM effort (top speed) during each 20 second work phase of every interval.

3) Timed Intervals, other than Tabatas, are best performed with a work to rest ratio of: 
    W/R of 1/3, 1/2, 1/1 @ 100% work and 50% recovery
or W/R of 1/1, 2/1, 3/1 @ 80-90% work and 60% recovery

*** Keep the work to rest ratio the same throughout each workout but look to progress to a more difficult ratio on a weekly or bi-weekly basis.

4) On the Basketball Court
  a) Suicides: Start at base line. Sprint to foul-line and back. Sprint to half court and back. Sprint to far foul-line and back. Sprint to far end line and back for Finish. Get down and touch each line. Try to reach the "Finish" in under 60 seconds.

b) 16's: Start on the sideline. Sprint across court to opposite side line. Touch the line for a count of "One". Sprint back across to the side line you started on. Touch the line for a count of "Two". Continue sprinting sideline to sideline until you've reached a count of "16". Try to reach 16 in under 60 seconds.

5) On the Football Court
  a) Suicides: Same as on the basketball court except using the prominently marked lines on the field instead.
  b) Forward/Backward: Begin on the goal line and sprint forward out to the 20yd line. Bend down and touch the line before reversing direction and backpedaling right back to the goal line. Repeat this 2-6 times before stopping to recover. Shoot for 4 to 6 sets with 1 to 2 minutes of recovery.
  c) Box Drill: Begin at the sideline at the goal line. Sprint directly across the goal line to the opposite side line. Get low and slide shuffle left up to the 20 yard line. Sprint backwards across the 20 yard line over to the opposite side line. Get low and slide shuffle to your right until you hit the goal line where you began. Shoot for 4-6 sets of these (alternate your start point) with 1 to 2 minutes recovery between each.
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