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BBHS Speed Manual Editor
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A-Skip March × 10 yards**Focus on positioning of arms elbows and knees High Knees × 10 yards Complete 2-3 sets
4 sets × 10 yards Emphasize knee drive—not necessarily speed. Alternate the left and right leg coming forward on the start
Start in a base-stealing position. 2 sets × 10 yards 2 sets x 15 yards (half the distance) 1 set x 20 yards
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Wall Drills — 1 set × 3 reps each leg Seated Arm Swings — 1 set × 10 seconds A-Skip March × 10 yards High Knees × 10 yards
2 sets × 10 yards at 50% resistance 2 sets × 10 yards at 75% resistance 2 sets x 10 yards at 90% resistance
3 × 5 yards — first 2 in a normal starting position, last one like they are on first bace looking at home plate. 3 × 10 yards — first 2 normal; third start looking at home 2 × 15 yards — both normal 2 × 20 yards Set competitive racing groups. Multiple groups allow full rest.
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10-yard Hamstring Scoops + 10-yard jog 10-yard Walking Knee Hugs + 10-yard jog 10-yard A-Skip March + 10-yard A-Skips 20-yard run at 80% 20-yard run at 100%
Skips for height × 20 yards, then jog back 20 yards. Repeat.
Sprint 15 yards / jog 10 yards / sprint 15 yards.
Run 100m / walk 100m / run 100m / walk 100m. Repeat for 3 rounds. The run is a full sprint on the track straightaway; walk the curve. If you can't run on the track let me know
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A-Skip March × 10 yards High Knees × 10 yards Complete 3–4 sets
2 sets × 5 yards each side 2 sets × 10 yards each side Emphasize knee drive—not necessarily speed. Alternate the left and right leg coming forward on “Drive.”
Start in a base-stealing position. 2 × 10 yards 2 × 15 yards 1 × 20 yards
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Wall Drills — 1 set × 3 reps each leg Seated Arm Swings — 1 set × 10 seconds A-Skip March × 10 yards High Knees × 10 yards
2 sets × 5 yards at 50% resistance 2 sets × 10 yards at 75% resistance 1 set × 5 yards at 90% resistance 1 set × 10 yards at 90% resistance
3 × 5 yards — first 2 normal; third starts standing and turned away 4 × 10 yards — first 2 normal; third and fourth start standing and turned away 2 × 15 yards — both normal 2 × 20 yards Set competitive racing groups. Multiple groups allow full rest.
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10-yard Hamstring Scoops + 10-yard jog 10-yard Walking Knee Hugs + 10-yard jog 10-yard A-Skip March + 10-yard A-Skips 20-yard run at 80% 20-yard run at 100%
Skips for height × 20 yards, then jog back 20 yards. Repeat.
Sprint 15 yards / jog 10 yards / sprint 15 yards.
Run 100m / walk 100m / run 100m / walk 100m. Repeat for 3 rounds. The run is a full sprint on the track straightaway; walk the curve.
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Wall Hold — 3-5 seconds each leg Wall March — 3 reps each leg Single Switch — 2-3 reps each leg Keep the hips and shoulders stacked. Drive through the ball of the foot.
Stay tall and relaxed through the shoulders. Drive the elbows back without crossing the hands in front.
A-Skip March × 10 yards A-Skip × 10 yards High Knees × 10 yards Maintain posture and strike the ground underneath the hips.
4 × 15 yards Alternate the lead leg. Fall as one unit, then attack the first 3 steps with a strong forward lean.
2 × 10 yards 2 × 15 yards 2 × 20 yards Lead with a strong crossover step and avoid a false step. Rest 60–90 seconds between reps.
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Wall Drills — 1 set × 3 reps each leg Seated Arm Swings — 1 set × 10 seconds A-Skip March × 10 yards A-Skip × 10 yards High Knees × 10 yards
Band-resisted sprint × 10 yards at approximately 75% resistance Rest 30 seconds Free sprint × 15 yards Rest 90–120 seconds before the next round.
2 × 5 yards — normal start 4 × 10 yards — first 2 normal; third starts turned away; fourth uses a steal start 3 × 20 yards — normal start Use competitive groups and allow full recovery between races.
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10-yard Hamstring Scoops + 10-yard jog 10-yard Walking Knee Hugs + 10-yard jog 10-yard A-Skip March + 10-yard A-Skips 20-yard run at 80% 20-yard run at 95–100%
Skips for height × 20 yards Skips for distance × 20 yards Walk back between drills.
3 × 40 yards Build smoothly for 20 yards, then run fast and relaxed for 20 yards. Walk back and rest approximately 2 minutes.
4 sets Sprint 15 yards / float 10 yards / sprint 15 yards. Stay relaxed during the float and reaccelerate without straining. Rest 2–3 minutes between sets.
6 × 100m at approximately 70–75% effort. Walk 100m between runs. Stay smooth and relaxed—these are not all-out sprints.
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Wall March — 5 reps each leg Single Switch — 3 reps each leg Triple Switch — 2 reps each leg Finish every switch in a strong, balanced position.
Seated Arm Swings — 1 set × 10 seconds Split-Stance Arm Swings — 2 sets × 10 seconds each stance Keep the face and shoulders relaxed as the arms speed up.
A-Skip March × 10 yards A-Skip × 10 yards A-Run × 10 yards High Knees × 10 yards Increase rhythm without losing posture.
3 × 10 yards with the left leg forward 3 × 10 yards with the right leg forward Push the ground back and stay low through the first 3–4 steps.
3 × 10 yards 3 × 15 yards 2 × 20 yards Start on a partner's clap or visual signal. Split the reps between both directions and allow full recovery.
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Wall Switches — 1 set × 3 reps each leg A-Skip March × 10 yards A-Skip × 10 yards High Knees × 10 yards 2 × 10-yard progressive accelerations
Band-resisted sprint × 10 yards at approximately 75–90% resistance Rest 30 seconds Free sprint × 15 yards Rest 2 minutes before the next round.
3 × 10 yards — falling start, two-point start, then steal start 4 × 15 yards — first 2 normal; third starts turned away; fourth uses a reactive signal 3 × 20 yards — normal start Use competitive groups and allow full recovery.
4 × 15 yards from a batting stance Complete 2 reps from each side. Focus on the first step, body angle, and running through the line.
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10-yard Hamstring Scoops + 10-yard jog 10-yard Walking Knee Hugs + 10-yard jog 10-yard A-Skip March + 10-yard A-Skips 20-yard run at 80% 20-yard run at 95–100%
Skips for height × 20 yards Straight-Leg Bounds × 20 yards Stay tall and bounce off the ground quickly.
5 reps Build for 20 yards / sprint 10 yards / decelerate for 20 yards. Run tall, fast, and relaxed through the fly zone. Rest 2–3 minutes between reps.
3 reps Build for 20 yards / sprint 20 yards / decelerate for 20 yards. Maintain posture and rhythm—do not reach or strain. Rest 3 minutes between reps.
4 × 100m at approximately 70–75% effort. Walk 100m between runs. Keep each rep smooth and consistent.
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Wall Drills — 1 set × 3 reps each leg Seated Arm Swings — 1 set × 10 seconds Use this as a short technical reset before moving fast.
A-Skip March × 10 yards A-Skip × 10 yards A-Run × 10 yards High Knees × 10 yards Keep the volume low and the execution sharp.
2 × 10 yards — falling start 2 × 10 yards — two-point start 2 × 10 yards — steal start Attack the first 3 steps without standing up early.
3 × 10 yards 3 × 20 yards Use a partner's clap or visual signal. Time or race the reps when possible and record the best effort. Rest 2–3 minutes between reps.
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Wall Switches — 1 set × 3 reps each leg A-Skip March × 10 yards A-Skip × 10 yards High Knees × 10 yards 2 × 10-yard progressive accelerations
2 × 10 yards at approximately 50% resistance Focus on projection and force into the ground. Rest fully before testing.
3 timed attempts Use the same starting position for every rep. Rest 2–3 minutes and record the best time.
3 timed attempts Run through the finish line. Rest 3 minutes and record the best time.
2 × 20 yards head-to-head Match athletes by speed and allow full recovery.
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10-yard Hamstring Scoops + 10-yard jog 10-yard Walking Knee Hugs + 10-yard jog 10-yard A-Skip March + 10-yard A-Skips 20-yard run at 80% 20-yard run at 95–100%
Skips for height × 20 yards Straight-Leg Bounds × 20 yards Stay tall, relaxed, and elastic.
3 timed attempts Build for 20 yards / sprint 10 yards / decelerate for 20 yards. Rest 3 minutes and record the best time.
3 sets Sprint 20 yards / float 10 yards / sprint 20 yards. Stay relaxed through the float and finish fast. Rest 3 minutes between sets.
4 × 100m at approximately 65–70% effort. Walk 100m between runs. Finish the phase feeling smooth—not exhausted.
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Wall March — 5 reps each leg Single Switch — 3 reps each leg Triple Switch — 2 reps each leg Finish every switch balanced with the hips forward.
Keep the face and shoulders relaxed. Drive the elbows back without crossing the hands in front.
A-Skip March × 10 yards High Knees × 10 yards Maintain posture and strike the ground underneath the hips.
4 × 10 yards Alternate the lead leg. Emphasize projection and the first 3 steps.
4 × 10 yards 2 × 15 yards No false step. Use a strong crossover step.
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Wall Switches — 1 set × 3 reps each leg A-Skip March × 10 yards High Knees × 10 yards 2 progressive 10-yard accelerations
Band-resisted sprint × 10 yards Free sprint × 10 yards The band should be heavy enough to create a strong forward lean but light enough that the athlete can still sprint correctly.
6 × 10 yards First 2 — two-point start Next 2 — steal start Final 2 — react to the coach's clap Do not record times.
3 × 20 yards Accelerate through 10 yards and continue building speed.
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Hamstring Scoops × 10 yards Walking Knee Hugs × 10 yards A-Skip March × 10 yards A-Skips × 10 yards 20-yard run at 80% 20-yard run at 90%
3 × 40 yards Rep 1 at approximately 80% Rep 2 at approximately 90% Rep 3 at approximately 95%
3 × 60 yards at approximately 90–95% First 20 — accelerate Middle 20 — transition upright Final 20 — stay relaxed and maintain speed
3 × 100 meters at approximately 65–70%
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Wall March — 5 reps each leg Single Switch — 3 reps each leg Triple Switch — 3 reps each leg Finish every switch balanced with the hips forward.
Seated Arm Swings — 1 set × 10 seconds Split-Stance Arm Swings — 2 sets × 10 seconds each stance Keep the face and shoulders relaxed.
A-Skip March × 10 yards A-Skip × 10 yards High Knees × 10 yards Maintain posture and strike underneath the hips.
3 × 10 yards 2 × 15 yards Alternate the lead leg and stay low through the first 4–5 steps.
4 × 10 yards 3 × 15 yards React to the coach's clap or visual signal. No false step. Use a strong crossover step.
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Wall Switches — 1 set × 3 reps each leg A-Skip March × 10 yards High Knees × 10 yards 2 progressive 10-yard accelerations
Band-resisted sprint × 10 yards Free sprint × 15 yards Use enough resistance to reinforce projection without changing sprint mechanics.
6 × 10 yards First 2 — two-point start Next 2 — steal start Final 2 — react to the coach's signal
4 × 20 yards Accelerate through 10 yards and continue building speed.
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Hamstring Scoops × 10 yards Walking Knee Hugs × 10 yards A-Skip March × 10 yards A-Skips × 10 yards 20-yard run at 80% 20-yard run at 90%
3 × 40 yards Rep 1 at approximately 80% Rep 2 at approximately 90% Rep 3 at approximately 95%
4 reps Build for 20 yards / sprint 20 yards / decelerate for 20 yards. Run tall, fast, and relaxed through the fly zone.
4 × 100 meters at approximately 65–70%
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Wall March — 5 reps each leg Single Switch — 3 reps each leg Triple Switch — 3 reps each leg Keep the hips forward and finish each switch balanced.
Seated Arm Swings — 1 set × 10 seconds Split-Stance Arm Swings — 2 sets × 10 seconds each stance Drive the elbows back and stay relaxed.
A-Skip March × 10 yards A-Skip × 10 yards High Knees × 10 yards 2 progressive 10-yard accelerations
4 × 10 yards Complete 2 reps with each leg forward. Push the ground back and stay low through the first steps.
4 × 10 yards 4 × 15 yards React to the coach's clap or visual signal. Use a strong crossover step without a false step.
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Wall Switches — 1 set × 3 reps each leg A-Skip March × 10 yards High Knees × 10 yards 2 progressive 10-yard accelerations
Band-resisted sprint × 10 yards Free sprint × 20 yards Use enough resistance to reinforce projection without changing sprint mechanics.
6 × 10 yards First 2 — two-point start Next 2 — steal start Final 2 — react to the coach's signal
4 × 20 yards Run through the full 20 yards without standing up early.
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Hamstring Scoops × 10 yards Walking Knee Hugs × 10 yards A-Skip March × 10 yards A-Skips × 10 yards 20-yard run at 80% 20-yard run at 90%
3 × 40 yards Rep 1 at approximately 80% Rep 2 at approximately 90% Rep 3 at approximately 95%
4 sets Sprint 20 yards / float 10 yards / sprint 20 yards. Stay relaxed through the float and increase speed again without straining.
5 × 100 meters at approximately 65–70%
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