036: Inside the 10×10 Sprint Test and Non-Negotiable Performance Standards with Derek Hansen

“Non-negotiables in training mean sticking to the basics that create long-term adaptations.”

Derek Hansen

In this latest episode of The Finding Small Wins Podcast, host Dr. Adam Loiacono sits down with renowned sprint coach Derek Hansen to dive deep into the world of sports performance, injury prevention, and the science behind the training methods that have shaped athletes across various professional sports. Whether you’re an athlete, coach, or rehabilitation specialist, this episode is a treasure trove of insights. Let’s explore the key lessons from this must-listen conversation.

Who is Derek Hansen?

Derek Hansen is a world-renowned expert in speed training, rehabilitation, and performance coaching. With over 20 years of experience working in professional sports—including the NFL, NBA, MLB, and MLS—Derek has helped athletes maximize their performance while minimizing injury risk. He’s coached at the highest levels and worked alongside some of the top names in the industry, including elite track athletes and NFL players. Derek is also the founder of RunningMechanics.com, where he offers courses and resources to help coaches, therapists, and athletes master the art of sprinting and acceleration. His work has earned him widespread respect in the world of sports performance.

In this episode of The Finding Small Wins, Derek talks about his 10×10 sprint test, the importance of non-negotiables in training, and key strategies for effective return-to-play protocols. Let’s break down these topics.

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The 10×10 Sprint Protocol: From Rehab to Performance

One of the central themes of the podcast is Derek’s famous 10×10 sprint protocol, a training and rehabilitation method that has gained popularity for its simplicity and effectiveness.

What is the 10×10 Sprint Test?

The 10×10 protocol involves short, repeated sprints of 10 meters (or yards) followed by a quick deceleration and return sprint back to the starting point. This is done 10 times consecutively, which creates a total distance of 100 meters or 100 yards. Initially designed as a rehabilitation tool for hamstring injuries, the 10×10 has evolved into a multi-purpose protocol that Derek uses for acceleration training, speed development, conditioning, and injury prevention.

In the podcast, Derek emphasizes the simplicity and scalability of the 10×10 protocol. Whether working with football linemen or sprinters, this method provides a foundational framework that can be adjusted based on the athlete’s needs. He points out that the work-to-rest ratios can be altered to focus on different aspects of performance:

• Speed: Shorter rests between sprints to maintain higher velocity.
• Conditioning: Longer sets and shorter rests to challenge the athlete’s stamina.
• Rehabilitation: Slow, controlled work with greater attention to technique and deceleration to rebuild strength post-injury.

Why the 10×10 Works

One of the key reasons the 10×10 is so effective is because it focuses on the fundamental aspect of sports performance—acceleration. Athletes across nearly all sports benefit from being able to accelerate quickly over short distances, whether it’s a soccer player sprinting for the ball, or a football player breaking through the line of scrimmage.

In addition to its wide application, Derek points out that the 10×10 is safe. The short distances involved reduce the likelihood of injury while still allowing athletes to practice explosive movements and decelerations—a critical skill for avoiding injuries, especially in the hamstrings and lower extremities.

“The simplicity of the 10×10 is its power—whether you’re rehabbing or working on performance, the principles remain the same.” — Derek Hansen

The Evolution of the 10×10 Protocol

Originally, the 10×10 was designed as a rehabilitation tool. Derek first encountered it in the 1980s as a method to safely reintroduce speed and acceleration to athletes recovering from hamstring injuries. Over the years, however, Derek recognized that the protocol had potential far beyond just rehab.

During the podcast, Derek recounts a case where the Kansas City Chiefs incorporated the 10×10 into their training regime. Running short on field space and time, the Chiefs utilized the 10×10 to improve conditioning and acceleration, even for their larger linemen. The results? Improved conditioning, better acceleration, and fewer soft tissue injuries.

Derek mentions that teams have continued to tweak and modify the 10×10, making it even more versatile. For instance, pitchers in Major League Baseball have used it to align with the pitch clock, helping them build stamina without taxing the arm.

“You can morph the 10×10 into a 5×20 or 4×25 depending on your specific training goal, but the fundamentals of acceleration remain.” — Derek Hansen

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Non-Negotiables in Training: Keep it Simple

Throughout the conversation, Derek emphasizes the importance of non-negotiables in training. These are the core principles that form the foundation of any effective training or rehab program.

What Are Non-Negotiables?

In Derek’s view, non-negotiables are the basic, foundational elements that must be present in every training session. These elements don’t change based on the athlete or sport—they are universal principles that lead to long-term success. For Derek, the non-negotiables include:

1. High-quality reps: Whether you’re sprinting, lifting, or performing skill work, ensuring that each repetition is done correctly is paramount.
2. Consistency: Repetition and density of work are key to making progress.
3. Fundamental movement patterns: Training athletes to sprint and accelerate correctly should be a priority across all sports.

Derek warns against the tendency in modern training to overcomplicate things with too many gadgets or specialized movements. While new training methods can certainly be valuable, they should never replace the basics.

“One of the non-negotiables in training is accumulating high-quality reps. The 10×10 focuses on acceleration, keeping it simple and effective.” — Derek Hansen

By sticking to these core principles, athletes can build a strong foundation that supports more advanced skills and movements down the line.

The Danger of Over-Complication

One of the biggest mistakes Derek sees in today’s training environment is a tendency to overcomplicate training programs. Coaches and athletes often get caught up in trying to make their programs unique or trendy, sometimes sacrificing effectiveness in the process.

Derek shares an anecdote about athletes sending him videos of their modified 10×10 protocol. Despite clear instructions, they added their own twists—using sleds, cones, or weight vests—that ended up diluting the benefits of the protocol.

“I give teams something simple, like the 10×10, and when they send me the video back, they’ve changed it. Sometimes, you just need to follow the plan and get your reps in.” — Derek Hansen

In today’s age of social media and technology-driven training, it’s easy to feel pressure to innovate constantly. But Derek emphasizes that simplicity often yields the best results.

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Return to Play: Prioritizing the Basics

A significant portion of the podcast focused on return-to-play protocols—a critical aspect of any rehabilitation or performance program. Derek explains that returning an athlete to the field after an injury requires more than just getting them fit again. It’s about ensuring that the athlete is fully prepared to handle the specific demands of their sport.

The Importance of Accumulating the Right Kind of Work

When discussing return to play, Derek highlights the importance of accumulating the right type of work. While an athlete may be physically fit to return, they may not be conditioned for the demands of their sport. This is where the 10×10 comes into play. By focusing on acceleration and deceleration mechanics, the 10×10 helps rebuild the specific skills necessary for success in competition.

Derek stresses the need to keep things simple during the return-to-play phase. Athletes are often eager to jump back into complex, sport-specific drills too quickly. But Derek believes that starting with the basics, like acceleration and deceleration, is crucial for minimizing the risk of re-injury.

“In return-to-play scenarios, the 10×10 ensures that athletes aren’t just working hard, but working on the right things.” — Derek Hansen

Using Data to Inform Return-to-Play Decisions

Derek also discusses the role of technology and data in return-to-play protocols. By using tools like timing gates, heart rate monitors, and Moxie monitors (which measure muscle oxygenation), Derek and his colleagues can get real-time data on how athletes are responding to the 10×10 protocol. This allows them to make informed decisions about when an athlete is ready to progress to the next phase of their rehab.

“We’re starting to see some trends around how the 10×10 can be used for performance and speed, even as a metric for return-to-play readiness.” — Derek Hansen

This data-driven approach allows coaches to fine-tune the protocol, ensuring that the athlete is not only physically fit but also conditioned for the unique demands of their sport.

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Conclusion: A Simpler Path to Performance

The insights shared by Derek Hansen in this episode of The Finding Small Wins Podcast are invaluable for anyone involved in sports performance, coaching, or rehabilitation. Derek’s 10×10 protocol, his emphasis on non-negotiables, and his approach to return-to-play provide a roadmap for success that is both simple and effective. In an industry that often overcomplicates training, Derek’s message is clear: stick to the basics, accumulate high-quality reps, and the results will follow.

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Want to learn more from Derek?

• Visit Derek’s website for more on the 10×10 sprint protocol and other training insights: RunningMechanics.com
• Follow Derek on Instagram for regular tips and updates: @derekmhansen
• Sign up for Derek’s upcoming course in Scottsdale on November 16-17: RunningMechanics.com

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10 Key Takeaways

1. The 10×10 Sprint Protocol: Originally a hamstring rehab tool, the 10×10 has evolved into a versatile method for improving acceleration, speed, conditioning, and injury prevention across different sports.
2. Simplicity in Training: Derek emphasizes that simplicity is often the most effective approach. The 10×10 works because it focuses on fundamental movements like sprinting and decelerating without the need for excessive specialization.
3. Non-Negotiables in Training: High-quality reps and consistency are key non-negotiables. Athletes need to accumulate dense, quality work to create lasting adaptations.
4. Overcomplication Can Hurt Progress: Modern training often tries to reinvent the wheel with too many gadgets or customized exercises. Sticking to the basics, like acceleration, yields better results.
5. Adapting the 10×10: The 10×10 protocol can be adjusted by changing the work-to-rest ratio to focus on different outcomes, whether it’s speed, conditioning, or rehab. This adaptability makes it useful for various athletic contexts.
6. Safe Return to Play: The 10×10 is effective in return-to-play protocols because it reintroduces athletes to the fundamentals of sprinting and decelerating in a controlled and safe manner.
7. Importance of High-Quality Data: Derek integrates technology like timing gates, heart rate monitors, and Moxie monitors to track athletes’ performance and progress. Using data helps fine-tune training and rehab programs.
8. Avoid Diluting Training: Modifying established protocols like the 10×10 with gadgets or excessive variations can dilute its effectiveness. Derek stresses the importance of following the plan to get the best results.
9. General Adaptations Transfer to Sport: By focusing on general qualities like acceleration and speed, athletes can see improvements that transfer across different sports, helping them perform better and reduce injury risks.
10. Collaboration Across Fields: Derek works with coaches, rehab professionals, and performance experts to integrate different perspectives, showing the value of collaboration in developing effective training and rehab methods.

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episode timeline

• 00:00 – 03:00 – Introduction and Background
• Adam welcomes Derek to the podcast and they reminisce about their first meeting. Derek gives a brief overview of his background in sprint coaching, rehab, and performance training.
• 03:00 – 07:00 – Commonalities in Speed Training Across Sports
• Derek discusses the common elements of sprinting and acceleration that apply across different sports like football, soccer, and baseball, emphasizing the importance of general principles over sport-specific tweaks.
• 07:00 – 12:00 – Simplicity in Training and Overcomplication
• Derek explains the tendency of coaches to overcomplicate training with gadgets and customized drills. He stresses the importance of sticking to simple, foundational training principles like acceleration and high-quality reps.
• 12:00 – 18:00 – The 10×10 Sprint Protocol Overview
• Derek introduces the 10×10 protocol, explaining its origins in hamstring rehab and how it evolved into a tool for performance improvement. He describes the protocol’s adaptability for different training goals, including speed, conditioning, and rehabilitation.
• 18:00 – 21:00 – Adjusting the 10×10 for Different Sports and Athletes
• Derek highlights how the 10×10 can be adapted for various athlete types and sports, including modifications for football linemen and baseball pitchers.
• 21:00 – 26:00 – Return-to-Play Protocols and Injury Prevention
• Discussion on how the 10×10 is used in return-to-play protocols. Derek emphasizes the importance of accumulating the right kind of work post-injury and how simple protocols like the 10×10 ensure safe, effective returns.
• 26:00 – 30:00 – Using Data to Guide Training and Rehab
• Derek talks about using technology like timing gates, heart rate monitors, and Moxie monitors to gather data on athletes’ progress. He explains how this data can be used to make informed decisions about training and rehab.
• 30:00 – 35:00 – Non-Negotiables in Training
• Derek dives into the concept of non-negotiables—those fundamental principles that should always be included in training. He mentions quality reps, consistency, and focusing on basic movement patterns like sprinting.
• 35:00 – 41:00 – Over-Specialization and Avoiding Trends
• A discussion on how trends and gadgets often distract from effective training. Derek encourages coaches and athletes to resist the urge to overly specialize and instead focus on mastering the basics.
• 41:00 – 46:00 – Collaboration and Learning from Others
• Derek explains the value of collaboration between coaches, therapists, and other professionals. He shares examples of how he’s worked with others to improve his methods and learn new approaches.
• 46:00 – End – Conclusion and Upcoming Course in November
• Adam and Derek wrap up the conversation, previewing Derek’s upcoming course in Scottsdale in November. They emphasize the importance of continuing education and invite listeners to participate.