I look forward to seeing you all Tuesday for the following session. Please read the athlete return to training guidelines below to ensure you can comply.
We will be careful as having not been on the track for nearly 3mths we need to be aware of potential for injury.
Warm up: 2 social Distance laps in lane 1 with 2 mtrs between you and athlete in front or behind (no overtaking).
Keeping social distance : Active plank 10 , Squat 10, Full plank foot to hand by 6 each side, on all 4s knee to chest and donkey kick by 10 each leg, on all 4s Hurdlers drill by 8 each side = BY 2
Going down track in lane 1, 3 , 5 and 8 Waiting in 2 mtr gaps in lane for your turn: return on the grass maintaining distance:
Hamstring Sweeps 10 metres each leg
Skipping a 20 metres X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling 20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations: Lanes as above:
On coaches command : lane 1 3 5 8
60mtrs at 50%, 60%, 70%, 80%
Main set:
Strides: Gradual accelerate to 85% over 80 mtrs 3 * 2 sets
MIDDLE DISTANCE MAIN SET: 30 secs fast - 2 mins steady pace - 60 secs fast - 2 mins steady pace - 90 secs fast - 2 mins steady pace - 2 mins fast - 2 mins rest - 2mins 30 secs fast - 5 MINS Rest and repeat.
Cool down & stretch.
We will be careful as having not been on the track for nearly 3mths we need to be aware of potential for injury.
Warm up: 2 social Distance laps in lane 1 with 2 mtrs between you and athlete in front or behind (no overtaking).
Keeping social distance : Active plank 10 , Squat 10, Full plank foot to hand by 6 each side, on all 4s knee to chest and donkey kick by 10 each leg, on all 4s Hurdlers drill by 8 each side = BY 2
Going down track in lane 1, 3 , 5 and 8 Waiting in 2 mtr gaps in lane for your turn: return on the grass maintaining distance:
Hamstring Sweeps 10 metres each leg
Skipping a 20 metres X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling 20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations: Lanes as above:
On coaches command : lane 1 3 5 8
60mtrs at 50%, 60%, 70%, 80%
Main set:
Strides: Gradual accelerate to 85% over 80 mtrs 3 * 2 sets
MIDDLE DISTANCE MAIN SET: 30 secs fast - 2 mins steady pace - 60 secs fast - 2 mins steady pace - 90 secs fast - 2 mins steady pace - 2 mins fast - 2 mins rest - 2mins 30 secs fast - 5 MINS Rest and repeat.
Cool down & stretch.
| crusaders_athletes_return_to_training_guidelines.docx |
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