Training Plan for Taper week, 100m Sprint

(I am from India; therefore my training plan is based on Indian athletes; the timings are based on timelines and weather conditions of the State of Odisha, India)

Section 1.       Practice Plan: Taper Week – Sprinters (100m, 4x100 relay team)

Sport: Track & Field (Sprints)Level: Collegiate, Participating at All India Inter University Athletics ChampionshipsDate: Last Week before the Championships.Focus: Speed Maintenance, Technical Efficiency, CNS Activation, RecoveryTaper Objective: Sharpen and reduce load while maintaining intensity for supercompensation.

Part I - Pre-Practice (3:30 PM – 4:00 PM)

1.           Team Briefing (15 mins)

Location: Team Room

Purpose: Review start mechanics from practice footage; emphasize posture, shin angles, and reaction times.

Justification: Video feedback allows visual learning, reinforces motor patterning, and corrects technical inefficiencies without physical fatigue.

2.           Activation (15 mins)

(a)          Led by: Sports Physiotherapist/ Athletic Trainer and Assistant Coach

(b)          Includes: Mini-band walks, hip activation, glute bridges, dynamic mobility

Justification: Reinforces movement quality, engages key stabilizers, and supports injury prevention during taper.

 Part II - Practice (4:00 PM – 5:30 PM)

3.           4:00– 4:10 PM (Dynamic Warm-Up (10 min)

(a)          Includes A-skips, B-skips, high knees, butt kicks, straight-leg bounds

 Cues: "Lift hips," "Toes up, heel under hips," "Arm/leg rhythm"

Justification: Keeps routine familiar and primes the central nervous system (CNS).

4.           4:10– 4:20 PM (Sprint Drills / Technical Build-Ups (10 min))

(a)          2 x 30m sprint drills (ankling, dribble runs, quick steps)

(b)          3 x 40m build-ups @ 85-90%

 Cues: "Relaxed shoulders," "Punch knees up, not forward"

Justification: Reinforces technical proficiency while maintaining speed qualities.

5.           4:20– 4:35 PM (Acceleration Work (15 min))

(a)          3 x 20m block starts

(b)          2 x 30m sled pulls (light load, under 10% BW)

 Cues: "Push the ground away," "Shin angle low," "Powerful first three steps"

Justification: Maintains acceleration mechanics and rate of force development (RFD) during taper.

6.           4:35–4:55 PM (Speed Work (20 min))

(a)          2 x 60m sprints @ 95–98%

(b)          1 x 80m sprint @ 90-95%

(c)          Full recovery (3–5 min)

Justification: Keeps athletes sharp, maintains stride frequency, and fine-tunes race rhythm.

7.           4:55– 5:05 PM (Relay Handoffs/ Batton exchange / Team Cohesion (10 min))

(a)          4 x 20m zone handoffs (4x100m pool)

 Cues: "Thumb down, eyes up," "Trust your mark"

Justification: Team event focus; builds trust and reinforces communication and timing.

8.           5:05– 5:15 PM (Cool Down + Breath Work (10 min)

(a)          Jog 200 - 400m, static stretch

Guided parasympathetic reset breathing

Justification: Supports recovery, downregulates CNS, and aids adaptation window.

Part – III -   Post-Practice (5:15 PM – 5:40 PM)

9.           Recovery modality option for interested athletes.

Justification: Helps reduce inflammation and accelerates muscle repair.

10.        1-on-1 Check-Ins (5:40 PM – 6:00 PM)

(a)          Brief chats with top performers and those needing technical or emotional support

Justification: Reinforces individualized coaching, maintains coach-athlete relationship, and prepares mentally for competition.

 11.       Coaching Philosophy & Culture Ties

(a)          Empowerment through ownership: Athletes are included in strategy discussions (relay roles, tapering feedback).

(b)          Consistency over chaos: Maintains routine to reduce performance anxiety.

(c)          Culture of excellence: Even in taper, precision and detail matter.

Section 2.  Home Competition Day – Utkal University Athletics Championship, Meet

Location: Kalinga Stadium, Bhubaneswar, Odisha (India)Event Focus: 100m, 4x100m

Schedule:

Time	Activity	Notes
8:30 AM	Athletes report to locker room	Team kit, warm-up gear, spikes, water
8:45 AM	Team Walk (5 min)	Light walk on track, visualization and calm breath work
9:00 AM	Breakfast at team lounge	High-carb, moderate protein
9:30 AM	Whiteboard	handoff zone reminders
9:45 AM	Athletes released for personal prep	Music allowed (one ear), light jokes OK, vibe: calm & focused
10:15 AM	Report to warm-up area	Led by Team Leader
10:30 AM	Dynamic warm-up begins	Team leader leads, coach supervises
11:05 AM	Blocks checked / spikes on	Coaches assist; focus: rhythm and timing
11: 15 AM	First event call: 100m prelims	Final race cues, no speeches
Post-Event	Cool-down + review	10 min jog, hydration, coach meets athlete briefly
4:00 PM	Relay prep (4x100m)	Exchange zone timing
After Meet	Team debriefs	Track; gratitude, review highs/lows
Post	Return equipment, spike bags, trash sweep	Culture of ownership and responsibility

Special Roles:

Team Leader: Lead warm-ups, relay huddles, and carry team baton

Coaches: Handle check-ins, whiteboard strategy, athlete timing

Whiteboard Content:

Lane assignments

Relay zones & splits

3 key words: "Explode – Float – Attack"

Pregame Message: Don’t race against others, race to your standard."

Section 3 - Away Competition Day – All Indian Inter University Athletics Championships

Location: KIIT (Deemed University), Athletic Track, Bhubaneswar, Odisha (India)Travel: Bus, 1 hoursDeparture: 6:30 AMEvent Start: 9:30 AM

Schedule:

Time	Activity	Notes
6:00 AM	Arrive at parking lot	Travel gear, uniforms packed night before
6:30 AM	Bus departs	Music allowed, light talking. No phones during team talk.
7:30 AM	Arrive at facility	Athletes change, check in
7:45 AM	Team walk + bathroom break	Light movement to reset after bus
8:00 AM	Team warm-up (led by team leader)	Consistent with home routine and protocol
9:00 AM	Pre-race meeting	Coach reminds individual goals, relay timing
9:30 AM	Events begin	100m
Post-Event	Cool down, recovery	Food provided
2:00 PM	Load bus home	Players must check in with coach first
3:00 PM	Return to campus	Depart for home
	Bus Check	No gear left behind policy