Spidey Sprints

Workout Description

10 Rounds for Time

Each round:

  • 10-yard Spidey Crawl (out)

  • 10-yard Sprint (back to starting line)

Score: Total time to complete all 10 rounds

This is not a max-speed sprint test.
The goal is consistent quality across all rounds.

Scaling & Modifications

Primary Version

  • Spidey Crawl

    • Opposite hand and foot move together

    • Hips stay low

    • Trunk remains stable

Modified Version

  • Bear Crawl

    • Knees off the ground

    • Neutral spine

    • Controlled tempo

Athletes progress from Bear Crawl → Spidey Crawl once trunk control and coordination are consistent.

Cycle Context

Cycle: Post-Season
Purpose: Reinforce trunk stability, shoulder integrity, and acceleration mechanics through controlled, repeatable effort.

This benchmark belongs in the post-season because it rebuilds foundational crawling strength and reintroduces sprinting in a structured, mechanics-first format.

Key Form Expectations

Crawl Mechanics

  • Neutral spine throughout

  • Hips stay low and controlled

  • Minimal torso rotation

  • Smooth, deliberate hand and foot placement

  • No rushing to gain distance

Sprint Mechanics

  • Strong first 2–3 steps

  • Forward shin angle on acceleration

  • Tall posture as speed increases

  • Relaxed arms and shoulders

  • Controlled deceleration near the line

Key Performance Indicators for Advancement

An athlete is ready to advance when they can:

  • Maintain trunk stability for all 10 rounds

  • Transition smoothly from crawl to sprint

  • Sprint with consistent mechanics (no panic or overstriding)

  • Show minimal drop-off in posture or intent from Round 1 to Round 10

  • Recover breathing within ~2 minutes post-workout

Athlete Debrief (Journal Reflection)

After completing this benchmark, athletes must complete a Plus–Minus–Improve entry in their training journal.

PLUS (+)

  • Which round felt the most controlled and efficient?

  • Where did your crawl or sprint feel strongest?

MINUS (–)

  • When did fatigue start to affect posture or mechanics?

  • Which transition felt the least smooth?

IMPROVE (→)

  • One crawl cue you will focus on next time

  • One sprint cue to improve acceleration or posture

  • One pacing or recovery strategy for consistency?

Quality movement across all rounds matters more than a fast start.

SOCIAL

NEWSLETTER

Subscribe to our newsletter

Created with ©systeme.io