Touch and Go Intervals

In this workout the athletes will mark off the specified yardage with cones.   For the first rep, the athlete will sprint from the first cone to the second cone, touch it and return to the first cone, touch it and finish by sprinting back past the second cone.  These 3 “legs” are considered 1 rep.  The athlete will then walk back to the first cone and once there, count to 10 and start the next rep.   As before it will be defined by the # of reps (1 rep=3 legs) x distance. Athletes should focus on:

  • Maximum effort sprinting
  • Touch Each line or cone. Do not cheat.
  • Walk at a brisk pace
  • Begin next sprint 10 seconds after returning to starting line