Sprint Intervals
Sprint Intervals, also known as bag sprints and killers among other names, is a classic way to dynamically build conditioning while working in elements of directional change, balance, and strength.
Don’t have cones? That’s okay! Chalk, paint, shoes, gloves, whatever you have on hand is fine! As long as you can mark where your interval points are, you’re good to go!
Below are some easy-to-implement sprint intervals. You can also use these to guide or inspire and build your own.
DIAGRAM KEY:
- Box size is approximately 8×8
- Adjust as needed for athlete age, skill, size and/or conditioning
PROGRESSIVE – FORWARD
- Always forward
- Sprint out to the first cone and back to the start
- Then to the next cone (2) and back to start
- Repeat to each cone for 4 total progressively longer sprint sets
- Rest for 15-30 seconds between reps
PROGRESSIVE – BACKWARDS
- Always backwards
- Sprint out to the first cone and back to the start
- Then to the next cone (2) and back to start
- Repeat to each cone for 4 total progressively longer sprint sets
- Rest for 15-30 seconds between reps
PROGRESSIVE – FORWARD/BACKWARD TRANSITION
- Forwards on the way out, backwards on the way back
- Sprint out to the first cone and back to the start
- Then to the next cone (2) and back to start
- Repeat to each cone for 4 total progressively longer sprint sets
- Rest for 15-30 seconds between reps
PROGRESSIVE – SHUFFLE
- Shuffle always facing the same direction so you work both sides
- Shuffle out to the first cone and back to the start
- Then to the next cone (2) and back to start
- Repeat to each cone for 4 total progressively longer shuffle sets
- Rest for 15-30 seconds between reps
PROGRESSIVE – CROSSOVERS
- Single direction crossovers facing the same direction so you work both sides
- Sprint out to the first cone and back to the start
- Then to the next cone (2) and back to start
- Repeat to each cone for 4 total progressively longer sprint sets
- Rest for 15-30 seconds between reps
OUT 2 BACK 1 – FORWARD
- Always forward
- Sprint to first cone and back to start
- Sprint out two cones and back one
- Continue till the last cone where you will sprint one cone then all the way back to the start
OUT 2 BACK 1 – BACKWARD
- Always backward
- Sprint to first cone and back to start
- Sprint out two cones and back one
- Continue till the last cone where you will sprint one cone then all the way back to the start
OUT 2 BACK 1 – FORWARD
- Forward out, backward back
- Sprint to first cone and back to start
- Sprint out two cones and back one
- Continue till the last cone where you will sprint one cone then all the way back to the start
OUT 2 BACK 1 – SHUFFLE
- Shuffle sideways always facing the same direction so you work both sides
- Sprint to first cone and back to start
- Sprint out two cones and back one
- Continue till the last cone where you will sprint one cone then all the way back to the start
OUT 2 BACK 1 – CROSSOVERS
- Single direction crossovers always facing the same direction so you work both sides
- Sprint to first cone and back to start
- Sprint out two cones and back one
- Continue till the last cone where you will sprint one cone then all the way back to the start
BROAD JUMP INTERVAL
- Broad jump forwards to the first cone
- Broad jump backwards to the second
- Forwards to the third
- Backwards to the fourth
- Sprint forward back to start