Tempo Run
Quick Information
Category
Conditioning
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Hamstrings, Gluteus Maximus
Secondary muscle groups
Quadriceps, Calves, Hip Flexors, Trunk
Movement pattern
Sub-Maximal Sprinting
Training goal
Conditioning, Speed
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Build aerobic capacity and running technique without the stress of full sprints.
How it fits the system. An intermediate-level sub-maximal sprinting entry in the Conditioning section, programmed to develop conditioning, speed. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Hamstrings, Gluteus Maximus
Secondary muscles
Quadriceps, Calves, Hip Flexors, Trunk
Movement pattern
Sub-Maximal Sprinting
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Mark out a distance of 60 to 100 metres.
- Warm up thoroughly with drills and build-up runs.
- Run the distance at roughly 70 to 75 percent of maximum speed.
- Focus on tall posture, relaxed shoulders and a clean arm swing.
- Walk back to the start as the recovery.
- Repeat for the prescribed number of runs.
Coaching Cues
- Stay relaxed, especially the face, neck and hands.
- Run tall with the hips high.
- Keep every run at the same controlled pace.
Common Mistakes
- Drifting up into a near-maximal sprint.
- Running with a heavy, over-striding pattern.
- Cutting the walk-back recovery short.
Progressions & Regressions
Progressions
Increase the number of runs or the total volume.
Regressions
Reduce the number of runs and the distance.
When to Use It
When to use
As aerobic conditioning for sprint and field sport athletes.
When not to use
With hamstring soreness or any recent hamstring strain.
Programming
2 to 4 sets of 4 to 6 runs of 60 to 100 metres.
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