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Most young athletes are introduced to sprint training far too late.
They learn how to compete before they learn how to sprint.
The result is predictable: poor mechanics, inconsistent progression, unnecessary injuries, and years spent trying to fix problems that should never have been created in the first place.
The HansenSprint U16 Program was built to solve that problem.
Designed for athletes between approximately 12 and 16 years of age, this 16-week training manual teaches the fundamental skills that underpin every successful sprinter, regardless of whether they eventually specialize in the 100m, 200m, 400m, team sports, or another athletic discipline entirely.
Rather than chasing exhaustion or short-term performance, the program focuses on long-term development through a structured progression of acceleration training, upright sprint mechanics, plyometrics, rhythm work, coordination training, and controlled speed endurance.
Over the course of four carefully planned phases, athletes learn how to:
• Accelerate efficiently and powerfully
• Transition smoothly into upright sprinting
• Develop rhythm, posture, and relaxation at higher speeds
• Improve elastic stiffness and reactivity through plyometrics
• Handle controlled fatigue without sacrificing technique
• Understand how real sprint training is structured
The program follows the same development principles that underpin the broader HansenSprint pathway:
U16 → U20 → Advanced → Elite
Every session has a purpose. Every phase builds upon the last. Nothing is random, and nothing is included simply to make athletes tired.
This is not a collection of workouts.
It is a complete 16-week sprint development system.
✓ Full 16-week periodized training plan
✓ Four distinct training phases:
Learning
Exposure
Refinement
Expression
✓ Detailed weekly calendars and session descriptions
✓ Warm-up protocols for each phase
✓ Plyometric and coordination progressions
✓ Bodyweight strength circuits
✓ Technical coaching guidance throughout
✓ Progress benchmarks after every phase
✓ Philosophy and educational material explaining exactly why the program is structured the way it is
Athletes aged approximately 12–16
Parents looking for a safe and intelligent development pathway
Coaches seeking a structured sprint framework
Team sport athletes wanting to improve speed and athleticism
Whether the goal is to run faster, compete in athletics, improve performance in another sport, or simply build an exceptional athletic foundation, this program provides the roadmap.
Simon Hansen is a two-time Olympian, Danish national record holder in the 100m, and founder of HansenSprint. Through HansenSprint, Simon has helped thousands of athletes and coaches around the world better understand sprint training by making elite-level knowledge accessible, practical, and easy to apply.
This program represents the first step of that methodology.
Build the foundation correctly, and everything that follows becomes easier.
Most young athletes are introduced to sprint training far too late.
They learn how to compete before they learn how to sprint.
The result is predictable: poor mechanics, inconsistent progression, unnecessary injuries, and years spent trying to fix problems that should never have been created in the first place.
The HansenSprint U16 Program was built to solve that problem.
Designed for athletes between approximately 12 and 16 years of age, this 16-week training manual teaches the fundamental skills that underpin every successful sprinter, regardless of whether they eventually specialize in the 100m, 200m, 400m, team sports, or another athletic discipline entirely.
Rather than chasing exhaustion or short-term performance, the program focuses on long-term development through a structured progression of acceleration training, upright sprint mechanics, plyometrics, rhythm work, coordination training, and controlled speed endurance.
Over the course of four carefully planned phases, athletes learn how to:
• Accelerate efficiently and powerfully
• Transition smoothly into upright sprinting
• Develop rhythm, posture, and relaxation at higher speeds
• Improve elastic stiffness and reactivity through plyometrics
• Handle controlled fatigue without sacrificing technique
• Understand how real sprint training is structured
The program follows the same development principles that underpin the broader HansenSprint pathway:
U16 → U20 → Advanced → Elite
Every session has a purpose. Every phase builds upon the last. Nothing is random, and nothing is included simply to make athletes tired.
This is not a collection of workouts.
It is a complete 16-week sprint development system.
✓ Full 16-week periodized training plan
✓ Four distinct training phases:
Learning
Exposure
Refinement
Expression
✓ Detailed weekly calendars and session descriptions
✓ Warm-up protocols for each phase
✓ Plyometric and coordination progressions
✓ Bodyweight strength circuits
✓ Technical coaching guidance throughout
✓ Progress benchmarks after every phase
✓ Philosophy and educational material explaining exactly why the program is structured the way it is
Athletes aged approximately 12–16
Parents looking for a safe and intelligent development pathway
Coaches seeking a structured sprint framework
Team sport athletes wanting to improve speed and athleticism
Whether the goal is to run faster, compete in athletics, improve performance in another sport, or simply build an exceptional athletic foundation, this program provides the roadmap.
Simon Hansen is a two-time Olympian, Danish national record holder in the 100m, and founder of HansenSprint. Through HansenSprint, Simon has helped thousands of athletes and coaches around the world better understand sprint training by making elite-level knowledge accessible, practical, and easy to apply.
This program represents the first step of that methodology.
Build the foundation correctly, and everything that follows becomes easier.