Sprints — 100m / 200m / 400m
R 399.00
Acceleration mechanics, max-velocity work and lactate tolerance for 100m through 400m. Every plan is periodised around the South African athletics calendar, from pre-season base work through to provincial and national championships.
What's included
- Full periodised season plan covering block starts, acceleration and top-end speed
- Warm-up, technical drill and gym protocols
- Speed-endurance and lactate tolerance progressions for the 400m
- Competition-day warm-up and race modelling
Choose your tier
- Self-paced digital program — the complete plan as PDF and video, lifetime access and updates, email support within 48 hours.
- Group coaching — two coached squad sessions weekly, monthly plan adjustments, squad WhatsApp group and competition-day planning.
- 1-on-1 elite coaching — individual plan rebuilt weekly, video technique analysis, direct coach line seven days a week, meet selection and taper strategy.
Written and reviewed by ASA-accredited coaches working alongside University of Mpumalanga staff.