STS Speed Interval Training involves repeated medium to high intensity runs to a cone which is set at a particular distance from the start line.
Each athlete has their own cone and each cone is set at a distance depending on each individual's personal fitness level. This means that fitter athletes run further in the same amount of time as the less fit.
180 degree turns, 'Get up and Go', 'Jump and Go's' and other pre-sprint activities add variation and specificity to the set.
In Early Pre-season you'll find there are lower intensity runs with less recovery time than in Late Pre-season. This means athletes are able to perform more high intensity activities when we switch to Late Pre-season in January.
See photos of Speed Interval Training in Action
See a video from You Tube
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