{"id":10445,"date":"2025-08-12T19:15:14","date_gmt":"2025-08-12T19:15:14","guid":{"rendered":"https:\/\/coachandcoordinator.com\/?p=10445"},"modified":"2025-08-12T19:15:15","modified_gmt":"2025-08-12T19:15:15","slug":"one-hour-sprint-training-football","status":"publish","type":"post","link":"https:\/\/coachandcoordinator.com\/?p=10445","title":{"rendered":"The 30\/30 System: How One Hour of Sprint Work Each Week Transformed a Football Team"},"content":{"rendered":"\n<p><strong>One Hour, Unlimited Gains<\/strong><\/p>\n\n\n\n<p>What if one hour of sprint training could completely shift your team\u2019s performance? No gimmicks. No burnout. Just smart, focused work.<\/p>\n\n\n\n<p>That\u2019s exactly what Cici Murray, Director of Speed Development at North Forney High School, set in motion with the 30\/30 system\u201430 minutes of acceleration, 30 minutes of top-end sprinting, once a week.<\/p>\n\n\n\n<p>This isn\u2019t a theory. Murray\u2019s athletes have hit new personal bests, shattered school records, and stayed healthy deep into long seasons.<\/p>\n\n\n\n<p>\u201cWe sprint once a week&#8230; 30 minutes of acceleration and 30 minutes of max velocity. It\u2019s all you need.\u201d (24:12)<\/p>\n\n\n\n<p><strong>Sprint Training That Cuts the Fluff<\/strong><\/p>\n\n\n\n<p>Speed training often gets lost in gimmicks and sport-specific trends. Murray stripped all that away. She focused on consistency, intent, and results.<\/p>\n\n\n\n<p>Each week, the team blocks off one hour:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 minutes dialing in start mechanics, drive phase, and acceleration<\/li>\n\n\n\n<li>30 minutes chasing max velocity with flying sprints<\/li>\n<\/ul>\n\n\n\n<p>The goal isn\u2019t just to get faster. It\u2019s to build resilient athletes who can handle the demands of a full season.<\/p>\n\n\n\n<p>\u201cPeople think sprinting is risky. No\u2014not sprinting is risky.\u201d (38:26)<\/p>\n\n\n\n<p>\u201cYou have to sprint at least once a week if you want to be healthy.\u201d (38:41)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-doing-less-produced-more\"><strong>Why Doing Less Produced More<\/strong><\/h2>\n\n\n\n<p>Instead of cranking out endless reps, Murray emphasized quality and recovery. She challenged the volume-first mindset that dominates so many programs.<\/p>\n\n\n\n<p>Her athletes don\u2019t slog through 10 or 12 sprints. They hit three or four with full intent\u2014and push to get faster each week, tracked with GPS and timers.<\/p>\n\n\n\n<p>\u201cWe\u2019re not doing 12 sprints. We\u2019re doing three or four really good ones, and we\u2019re getting them to go faster every week.\u201d (26:10)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-1024x576.png\" alt=\"\" class=\"wp-image-10447\" srcset=\"https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-1024x576.png 1024w, https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-300x169.png 300w, https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-768x432.png 768w, https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-1536x864.png 1536w, https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-800x450.png 800w, https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2-400x225.png 400w, https:\/\/coachandcoordinator.com\/wp-content\/uploads\/2025\/08\/Murray-2.png 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Athletes started hitting over 20 MPH during the season\u2014more than ever before. Hamstring pulls and soft-tissue injuries dropped. Players took charge of their speed development, and a culture of accountability followed.<\/p>\n\n\n\n<p>Speed became more than a drill\u2014it became part of their identity.<\/p>\n\n\n\n<p><strong>More Than Just Speed<\/strong><\/p>\n\n\n\n<p>The 30\/30 system isn\u2019t about chasing faster 40s. It\u2019s about building a mindset\u2014one that values recovery, precision, and progress that holds up under pressure.<\/p>\n\n\n\n<p>Murray didn\u2019t just add a new workout. She built a culture around speed\u2014clear, consistent, and sustainable.<\/p>\n\n\n\n<p>Coaches don\u2019t need more noise. They need a system that works\u2014and one their athletes can commit to week after week.<\/p>\n\n\n\n<p><strong>Try It. Track It. Trust It.<\/strong><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Sprint fast. Sprint with purpose. Keep it simple\u2014and let the 30\/30 system do its job.<\/p>\n\n\n\n<p>Related:<\/p>\n\n\n\n<p><a href=\"https:\/\/coachandcoordinator.com\/podcast\/coach-brad-dixon-sprint-based-football-training-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">Brad Dixon- Sprint Based Football, Camp Point Central HS (IL)<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/coachandcoordinator.com\/podcast\/sprint-based-football-series-holistic-coaching-feedback-loop\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sprint Based Football with Tony Holler- Series Kick-Off<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-more-on-coach-cici-murray\">More on Coach CiCi Murray<\/h2>\n\n\n\n<p><a href=\"https:\/\/x.com\/cicimurray\">Coach CiCi Murray X<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"excerpt","protected":false},"author":12,"featured_media":10446,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[1363],"tags":[1848,1928,1638,936],"class_list":["post-10445","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sprint-based-football","tag-cici-murray","tag-football-sprinting","tag-speed-development","tag-speed-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - 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