Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Planning Your 100
Split a short race into drive, build and hold phases so you do not tighten at the end.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
With your coach, mark where your drive phase ends and where top speed starts.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 14 and up
- Time
- 15 min
- Space
- Yard or field
- Bring
- Track or 100-yard space, notebook
- Level · skill
- Advanced · Sprint Speed
The steps
How it works
- With your coach, mark where your drive phase ends and where top speed starts.
- Run 3 relaxed reps at 80 percent, hitting each phase.
- Write one thing that felt smooth and one to fix.
- Rest fully between runs.
Coaching point
Drive, rise, stay relaxed.
Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.
Make it fun
Play it, don't drill it
Challenge
Pick a distance: Less (5 yards), Core (10), More (15). Aim for a smooth start, not a faster time.
Story
You are a cheetah crossing the grassland, then resting in the shade.
My best
Beat your own count
Aim for a smooth start, not a faster time. Only your own number counts: today against last time.
Practice makes progress
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