Oh! I hope you didn't think I was talking about the band The Killers playing live in some park. Nope. I am talking about the killers I ran using the lines of basketball and tennis courts during countless practices and conditioning sessions. You might know them by the names line sprints or basketball sprints, but I refer to them as Coach Vickery did in high school. I call them what they are - killers. They are short, sweet and intense sprint workouts, and let me tell you you are going to love this!
A Killer Set Defined
If you can find a tennis court or a basketball court, use it! If not, just make your own lines in a field. Make six lines, six yards apart. Or if you are cramped make three lines, six yards apart. For basic killer, you start at the first line and sprint to the second line. Bend down and touch the line with your hand then return to your starting mark and touch that line (make sure to alternate hands so you work your torso evenly). Sprint to the second line, touch it and sprint back to the start. Keep going, running and touching the next furthest line until you have touched all the lines and returned to your starting mark. That series of sprints is a set.
Now you that you know the basics to see the workout, just
Warm up: Run two basic killers at an easy jog. Touch the lines with your feet.
Stretch your legs, hips and back.
Main Event: Run as many sets as you can in 20 minutes, taking a one to two minute walking/jogging break in between sets. If you are new to sprinting, I advise you take two minute breaks and walk.
Cool Down: After your last set, slowly jog a basic killer, then decrease your speed to a walk to bring your heart rate down.
Stretch your legs, hips, and back.
Fit's Tip: This is a great short and intense workout if you are cycling your workouts. Plus it is fun to run as fast as you can for short periods of time. Really! It is.