Stephen: "Go the extra mile it is never crowded"
Our BB cap and tshirts are in. keep those quotes coming if you want to win them.
HI TO PETER IN FRANCE FROM ALL IN THE GROUP - Peter if no track access get body weight and core session done and do some fartlek runs.
Warm up - 2 laps, hurdle drills, glute activation, single leg hops (development), leg swings
Sprint drills - A skip to acceleration, knee up / toe up drill to acceleration (front side action) , rere-action drill to acceleration (quick recovery drill).
Acceleration drills: wall drills - keep practicing and feel the body angle, cusano hurdle push drill (see link below)
3 point start to 20mtrs * 8 = focus on body position and bringing drills into acceleration
5 minute break and some bad music
Main set: 200 mtrs @ 80 - 85% with 4 mins rest * 2 12 mins rest and then same again
Cool down, stretch and core session OR to the long jump pit for the jumpers.