One Hour, Unlimited Gains
What if one hour of sprint training could completely shift your team’s performance? No gimmicks. No burnout. Just smart, focused work.
That’s exactly what Cici Murray, Director of Speed Development at North Forney High School, set in motion with the 30/30 system—30 minutes of acceleration, 30 minutes of top-end sprinting, once a week.
This isn’t a theory. Murray’s athletes have hit new personal bests, shattered school records, and stayed healthy deep into long seasons.
“We sprint once a week… 30 minutes of acceleration and 30 minutes of max velocity. It’s all you need.” (24:12)
Sprint Training That Cuts the Fluff
Speed training often gets lost in gimmicks and sport-specific trends. Murray stripped all that away. She focused on consistency, intent, and results.
Each week, the team blocks off one hour:
- 30 minutes dialing in start mechanics, drive phase, and acceleration
- 30 minutes chasing max velocity with flying sprints
The goal isn’t just to get faster. It’s to build resilient athletes who can handle the demands of a full season.
“People think sprinting is risky. No—not sprinting is risky.” (38:26)
“You have to sprint at least once a week if you want to be healthy.” (38:41)
Why Doing Less Produced More
Instead of cranking out endless reps, Murray emphasized quality and recovery. She challenged the volume-first mindset that dominates so many programs.
Her athletes don’t slog through 10 or 12 sprints. They hit three or four with full intent—and push to get faster each week, tracked with GPS and timers.
“We’re not doing 12 sprints. We’re doing three or four really good ones, and we’re getting them to go faster every week.” (26:10)
Athletes started hitting over 20 MPH during the season—more than ever before. Hamstring pulls and soft-tissue injuries dropped. Players took charge of their speed development, and a culture of accountability followed.
Speed became more than a drill—it became part of their identity.
More Than Just Speed
The 30/30 system isn’t about chasing faster 40s. It’s about building a mindset—one that values recovery, precision, and progress that holds up under pressure.
Murray didn’t just add a new workout. She built a culture around speed—clear, consistent, and sustainable.
Coaches don’t need more noise. They need a system that works—and one their athletes can commit to week after week.
Try It. Track It. Trust It.
If your team hits a wall halfway through the season, or if injuries keep piling up, take a step back. One hour a week could change everything.
Sprint fast. Sprint with purpose. Keep it simple—and let the 30/30 system do its job.
Related:
Brad Dixon- Sprint Based Football, Camp Point Central HS (IL)
Sprint Based Football with Tony Holler- Series Kick-Off