60-40-20 Breakdown Sprint
Speed & Acceleration
Legend
- player
- cones
- movement path
How it works
Sprint 60 yards at 80% pace, then 40 yards at full pace, then 20 yards at maximum, building speed under fatigue.
What you need
- cones
Your focus
Counter-attacks often require sustained sprinting at high pace. The 60-40-20 teaches players to conserve enough energy to hit maximum speed at the end of a long run, mimicking a real breakaway.
Mark start, 60-yard, 100-yard, and 120-yard points.
Sprint from start to 60 yards at 80%, controlled pace.
Immediately accelerate to 100 yards, full speed.
Hit maximum speed for the last 20 yards (100-120).
Rest 2 minutes. Do 5 reps.
Goal
You've got it when rep 5 feels as fast as rep 1 in the final 20 yards.
Helpful cues
- Controlled in the first 60, save something
- Accelerate gradually from 60, don't lunge
- The last 20 is the race, empty the tank
Adjust the challenge
Make it easier
Strip it back
Reduce distances to 30-20-10.
UpLVL it
Add the next challenge
Do 6 reps with only 90 seconds rest.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.