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Speed and athleticism — father and son in the yard

The Yard

Speed and athleticism

Once he’s warm, 8–12 max-effort sprints. Short day for the first three steps. Long day for top-end. When the speed drops, he’s done.

← Tonight’s 20 minutes

These are ideas, not a program. I wrapped each clip so you know what to look for. If the video uses a cage or a fancy board, the note underneath is how you do it in the grass for nothing.

First 3 steps

You’re watching the first three steps, not a pretty 60. Maximum effort after he’s warm. When the speed drops because of fatigue, he is done.

In the yard. Street, park, or a driveway. Fifteen to twenty yards is enough. You don’t need a track, cones, or a speed school. Count the reps. Stop when he’s slowing down.

Top-end / stride out

Longer sprints. Top-end speed and striding out. Volume builds over weeks. Same rule: when it isn’t fast anymore, the day is over.

In the yard. A quiet street or a park. Forty to sixty yards. One or two days a week is plenty. Don’t turn it into a conditioning test.

More on this tool is in Baseball speed and the 60.