Progression: 30 - 40 meters, with 5-10 meters at maximum speed, 2-3 repetitions.

Acceleration: 30 - 40 meters, 5-6 steps of maximum acceleration, 2-3 slow steps, followed by 5-6 steps of maximum acceleration (starting from different positions). 3-6 runs.

Full Sprint: 30 meters, 2-3 runs, with various starting positions (competition format 1:1 or sprint over small obstacles).

Slalom Runs: 20 - 30 meters, 2 runs each.

Sprints with Direction Changes: 20 meters, 4-6 repetitions.

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Keep the break between runs active, for example, with a racket and ball. Technique training.

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Variations are in the categories above

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• Progressive Runs: Increase the distance to 50 meters and maintain maximum speed for longer (10-15 meters).
• Acceleration: Reduce the number of slow steps to 1-2 and extend the maximum acceleration phases.
• Full Sprint: Add obstacles or increase the number of runs to 4-5.
• Slalom Runs: Decrease the distance between the markers for faster direction changes.
• Sprints with Direction Changes: Increase the distance to 30 meters and raise the repetitions to 6-8.‍