📅 Day: Friday
🎯 Focus: Speed, reaction time, explosive movement, sprint mechanics
⏰ Duration: 60 minutes

🕒 10 Mins – Warm-Up (Top to Bottom)

Objective: Activate fast-twitch muscles and increase blood flow for sprint-based work

Routine:

• Arm & shoulder circles – 1 min

   

• Neck rolls + spine twists – 1 min

   

• High knees + butt kicks (dynamic) – 2 mins

   

• Hip openers + leg swings (front/lateral) – 2 mins

   

• Ankling drills + bouncing toe hops – 2 mins

   

• Short strides (50%) × 3 – 2 mins

   

🧠 Coach Tip: Emphasize posture, light feet, and control during warm-up.

🧩 1st Part (20 Mins) – Fitness + Basic Speed Mechanics

Objective: Build sprint form and explosive acceleration

Drills:

1. Wall Drills (A-Skip position) – 3 × 15 sec

    

2. Marching Drill + A-Skip – 2 sets each

    

3. Knee Drive + Arm Swing Coordination (stationary) – 2 × 30 sec

    

4. Sprint Starts from 3-point stance (short distance) – 4 × 10m

    

5. Acceleration Drills (10m to 20m progressive sprint) – 4 reps

    

6. Ladder Drills for Quick Feet (single step, in & out, lateral) – 3 patterns

    

7. Cone Chase Reaction Drill – 3 × 15 sec sets (partner/coach based)

    

🥊 2nd Part (20 Mins) – Advanced Speed + Functional Movement

Objective: Apply speed in boxing/MMA and functional contexts

Drills:

• Partner Mirror Reaction Drill (movement mimicry) – 3 × 30 sec

   

• Boxing Footwork Drill (fast bounce to cut) – 4 × 15 sec

   

• Lateral Quick Shuffle to Jab-Cross Combo (pads/shadow) – 4 sets

   

• Burpee to Sprint (reaction sprint) – 3 reps

   

• Sprint to Change of Direction (COD) Drill (agility cones) – 3 sets

   

• Band-Resisted Sprint Start (if available) – 3 × 10m

   

💡 Coach Tip: Keep recovery short between reps (30–45 sec) to simulate competition pace.

🧘‍♂️ 10 Mins – Cool Down

Routine:

• Walking lunges with torso twist – 2 mins

   

• Quad & hamstring static stretch – 2 mins

   

• Hip flexor deep lunge hold – 1 min per side

   

• Spinal twist + shoulder release – 2 mins

   

• Deep breathing: 4-4-4-4 box breathing – 3 mins

   

✅ Coach Notes:

• Reinforce correct sprint mechanics: posture, arm drive, knee lift

   

• Encourage competition-style focus even in drills

   

• Measure 50m & 10m sprint timing monthly for tracking