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Get It Up, Your Heart Rate, That Is: Killers in the Park

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

The Workout
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.


Join The Conversation
nimue nimue 9 years
ohh i remember these from volleyball...they are killers (literally). We had to do two suicides at the end of practice for each mistake we made, i think once we got up to 20. =(
magita magita 9 years
There's so many variations I guess...we called them suicides when they were just one way and 747s when you had to do the whole court and back under 47 seconds. Either way they were killer..
sunshinevaness sunshinevaness 9 years
I used to do suicides all the time at my basketball pratices! I hated the coach when he would mention them... lol
brittanyrae brittanyrae 9 years
AHH! suicides. After playing soccer for the past 14 years the worst kind I have to say are uphill suicides. The worst, but probably most effective.
cravinsugar cravinsugar 9 years
Magita...that is what we called suicdes!!!!!! I thought that is what we were talking about!
magita magita 9 years
oooh suicides kick my butt...every time I do them I remember how much I hate them. We also do something called 747s where you had to run to near free throw, midcourt, far free throw, far baseline, far free throw, midcort, and near free throw (7 stops) in under 47 seconds or else we ended up doing pushups and doing it all over again. Good times.....
cravinsugar cravinsugar 9 years
We also called these suicides, and I HATED them. My dad calls them wind sprints. We had to do sometimes 15 or 20 of these in a row in bball practice. by the end i was so red and winded, even though i was relatively in shape and fit!
aabbatelli aabbatelli 9 years
Honestly, if you want an effective workout, and don't have a lot of time, suicides are the way to go. I try to do them on the football field of my old high school whenever I get the chance.
Amanda-La Amanda-La 9 years
Scared of that. I can barely make myself run half the way on my usual route.
AMP AMP 9 years
Ahhh suicides!!!! No no no no. Don't make me coach!
lintacious lintacious 9 years
yeah we called them suicides too. ugh!
go4it go4it 9 years
yeah try that on a soccer field, but add elbows and knees to it. so every line you have to slide onto your elbows and knees. awesome and dirty.
syako syako 9 years
We called them suicides. Try it it on a soccer field too.
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