How to incorporate sprints into westside periodization training?

[l1fterp1nk]

I am a few months out from my track and field season. I am mainly a thrower but usually end up doing the 4x1 (which is sad because I am slow)! However I would like to increase my speed for track and to have a decent 40 time at the many football camps I will be attending this summer!

I will not be running anything over 100m so I'm mostly looking for explosive speed! I would like to start by just adding 1 sprint day into my training!

Can anyone give me some speed/ agility drills in kind of an outline form to help me do this?

 

[JudoJosh]

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

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[l1fterp1nk]

Thanks! I have that program I do not know why I didn't think of it!