Monday's speed training, sprint specific practice (the same below), 30-60 meters of all kinds of fast running, and finally must relax (the same below)

Tuesday strength exercises, various jumping exercises, small strength exercises with equipment, and strength exercises of various small muscle groups.

Make minor adjustments on Wednesday, engage in various ball games, and pay attention to prevent injuries.

Thursday's speed endurance exercise, 300-600 meters of various intermittent running, repeated running, variable speed running.

Friday's strength exercises, using heavy equipment, and strength exercises for large muscle groups.

Start practicing or intensive competition training on Saturday, not too many times, but it is best to have inter-school competitions, such as going to junior sports schools and professional sports teams to improve your competition ability and beat yourself psychologically.

Adjust outdoor ball games on Sunday.

In the case of physical decline, appropriate adjustments should be made, especially speed training, because in general, speed training must be carried out when physical strength is good.