Sprinting interval VW/SW/AW

Purpose of the exercise

Cardio and strength exercise to improve explosive speed, agility, multidirectional movement control and anaerobic fitness. Trains the upper legs (quadriceps, hamstrings), glutes, calves and core stability. Improves responsiveness, coordination and sport-specific fitness for sports with many changes of direction.

Supplies

• Sufficient space (at least 10-20 metres sprint distance)
• Markers or pawns (optional)
• Flat, stable surface with good grip
• Sports shoes with good lateral stability
• Stopwatch or interval timer (optional)

Starting position

1. Stand upright in an athletic starting position
2. Feet hip-width apart, slight knee bend
3. Weight on your front feet, ready to accelerate
4. Arms relaxed next to your body
5. Eyes forward (towards sprint line)
6. Core stretched, ready for explosive take-off

Implementation

Forward sprint (VW):

1. Sprint explosively forward over the agreed distance (10-20 metres)
2. Use your arms actively for maximum speed
3. Decelerate controlled at the end
4. Rest 10-15 seconds

Side sprint (SW):

5. Turn your body 90 degrees to the side
6. Sprint sideways with shuffle steps or crossover steps
7. Keep your hips low and torso stable 8. Change direction (alternate left and right) 9. Rest for 10-15 seconds

Backward sprint (AW):

10. Turn your back to the sprint direction
11. Sprint backwards with short, quick steps
12. Stay on your front feet, use your arms for balance
13. Look over your shoulder for orientation
14. Rest 30-60 seconds after completing all three directions
15. Repeat the circuit 4-6 times

Points of interest

• ✓ Warm up well before you start sprinting
• ✓ Start explosively but build up speed in a controlled way
• ✓ Keep your core tense during all directions
• ✓ Decelerate actively and in a controlled manner (do not stop abruptly)
• ✓ Move on your front feet for speed and agility
• ✓ Breathe actively (do not hold breath)
• ✗ Avoid sudden directional changes without control
• ✗ Do not jump during lateral movement, stay low
• ✗ Don't look at the ground when sprinting backwards
• ✗ Don't train with fatigue affecting technique
• ✗ Do not skip this exercise as a warm-up is missing

Progression

• Start: Shorter distances (10 metres), longer rest (60 seconds), 3-4 rounds
• Advanced: Longer distances (15-20 metres), shorter rest (30 seconds), 5-6 rounds
• Heavier: Increase intensity (95-100% maximum speed)
• Additional challenge: Add diagonal sprints or shuffle to shuffle without rest
• Tempo variation: Different sprint-rest ratios (e.g. 20 sec sprint : 10 sec rest)
• More complex: Add reaction elements (sprint on visual or auditory signal)
• Advanced: Use a weight vest (for very experienced athletes only)

When this exercise

This exercise is suitable for athletes who want to improve explosive speed, agility and sports-specific fitness. Ideal for footballers, basketball players, tennis players, hockey players and other team athletes where quick changes of direction are crucial. Also effective in rehabilitation after injuries when returning to return-to-sport training (only after physiotherapist or sports doctor approval). Not suitable immediately after injuries to ankles, knees or hamstrings - build basic fitness and strength first. Always perform after a thorough warm-up with dynamic stretches and build-up sprints.