The 10x10 Got an Upgrade

This summer, we added a wrinkle to one of my favorite protocols, and I’m fired up about how it turned out. I've mentioned it in past Leech Letters, I’m a fan of the Derek Hansen 10x10 Protocol. Ten-yard sprint. Quick decel. Return to the line. Repeat every ten seconds. Simple. Brutal. Effective. (more details about it here) I’ve used it in rehab settings to reintroduce high-speed work. I’ve used it in conditioning blocks to build repeat sprint ability. But this time, we wanted to see if we could apply curved running to our team conditioning. One partner on the inside of the curve. Other guy on the outside. Race to the finish. Decel. Turn. Reset. And go again on the next whistle. Ten reps. Every ten seconds. Challenging ourselves to keep the foot on the gas the whole time.

We got 48 players going at once. Over 400 yards of curved sprinting. High intent. Low risk. Exactly what you want in Week 1 of Summer Training. And since they already had a partner, we added in 4 reps of Contact Prep between sets. Get your sprint work. Get your Contact Prep in. A nasty 1 - 2 punch. It’s not just about making them tired. It’s about getting better under fatigue. You can watch the video of the curved 10x10 in action. And I’ll drop a field diagram below so you can try it with your team. Want help implementing it? Shoot me a message. Happy to Help! Keep the Fire Burning, Leech

Keep the fire burning, Leech

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