TrainersEye · Session of the Day · Sprinter · #091

Sprinter Acceleration 0-30 m — Horizontal Force Day

Horizontal impulse, 40-45° shin projection, long powerful contacts, block-start drive · Stage · Competition Sharpener (fresh & fast)

Target ≈ 55 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · hips, foot-ankle stiffness, skips · 6-8 min

Time__ : __

1	Leg Swingsteady breathing rhythm	8 + 8
2	Cat-Cowstiff ankle, toe up — land on a loaded spring	2 × 10
3	Jump Ropefront-side mechanics — knee up, heel under hip, toe up	3 × 20 m

Phase 2 · Elastic Stiffness & SSC Primer8-10 min · contacts short and springy · full recovery between sets

Time__ : __

	1	Skater Hopcontacts under a tenth — the ground is LAVA	2 × 8
	2	Hurdle Hopstiff ankle, toe up — land on a loaded spring	3 × 5

Phase 3 · Primary Sprint-Force Engine3 quality reps · walk-back 2-5 min · session ends when times slow

Time__ : __

	1	Block Start — 3-point/blocksshin at 40-45° — push the track BEHIND you	3 × 20 m
	2	Broad Jumpwalk 2-5 min between reps — speed is trained fresh, always	3 × 30 m

Progression: Competition rule: 2-3 quality efforts keep the nervous system lit without stealing race legs. Hamstring eccentrics stay weekly but drop 60% volume; nothing new near race day.

Phase 4 · Hamstring & Structural Armor8-10 min · long-length eccentrics · slow down, never bounce

Time__ : __

1	Stability Ball Leg Curlhamstrings loaded LONG — hips back, shin vertical, slow eccentric	2 × 6/side
2	Toe Walkstiff ankle, toe up — land on a loaded spring	3 × 15 s
3	Hanging Leg Raisesteady breathing rhythm	2 × 8/side

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Child's Posesteady breathing rhythm	45 s/side
2	Hamstring Stretchsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Speed is trained fresh — full 2-5 min recoveries, session ends when times slow; stop instantly at any hamstring twinge. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.