The results are in for this years group!
Again, my girls have finished in the top for their teams in fitness. They all reached upwards of 4000+ m of tempo 3x/wk. Times reached 18 seconds for most, and in a few cases, low 17s for 100m and 36-38 for 200m tempo.
One observation, girls who had to do the continuous Beep test or 12 minute run saw limited improvement throughout summer. Not sure why that was. All other tests were sprints with limited recovery.
At one school, the coach ran the team so much girls puked, girls stopped running etc, the only girls left were two of mine. I have several stories of this.
The point is having athletes trust me to do this fitness work pays off in the end. All the while I saw squats increase consiberably for beginners, as well as 10-30yd sprint times (improvement upwards of 0.1 for 20-30yd sprints).
With some of these girls, they went from 2000m/day to 4000+ in 4-6 weeks. Having seen the results, I think I will increase my limit on the high school players from 2000-3000 range upward towards 4000 in certain circumstances. Will report back sometime in the future.
Again I thank Charlie for his open forum and advice which has helped my business, but also the lives of my athletes. 