Track & Field practice plan
90-Minute High School Sprint Practice Plan
A sprint-group practice covering warm-up, block starts, acceleration, max-velocity work and strength.
90 minutesHigh school sprintersFocus: Acceleration and max speedHigh intensity
Warm-upSkillDrillWater breakConditioningCool-down
Equipment
Starting blocks · Cones · Mini hurdles · StopwatchThe plan, block by block
1. Warm-up
Warm-up
15 min0:00 - 15:00
- Jog and dynamic mobility
- Sprint drills and strides
Coaching points
- Prepare like a meet
2. Skill
Block starts
15 min15:00 - 30:00
- 6 x 20 meters out of blocks
- Full rest between reps
Coaching points
- Push, don't pop up
3. Drill
Acceleration
15 min30:00 - 45:00
- 4 x 30 meters with sled or hill if available
Coaching points
- Long, powerful pushes
4. Water break
Water break
3 min45:00 - 48:00
5. Drill
Flying sprints
20 min48:00 - 68:00
- 4 x 20m fly with a 20m build-in
- Time each
Coaching points
- Relaxed at top speed
6. Conditioning
Strength circuit
15 min68:00 - 83:00
- Bodyweight squats, lunges, core work
Coaching points
- Quality reps
7. Cool-down
Cool-down
7 min83:00 - 90:00
- Easy jog, stretch
Coach's notes
Speed work needs full recovery. If times drop off, end the set.How to adapt this plan
- Day before a meet: short strides and starts only.
- Record times so athletes can see trends.