Saturday 14th March Session

Good morning all,

Firstly stay safe and follow the HSE guidelines .  Please discuss where you are going to complete session with your parents/guardians and practice social distancing.  Please leave a comment below to let us know how you got on.

HSE information

Single Leg Deadlift

SESSION:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 
​30 mtrs knee to chest and up on opposite toe by each side

Sprint form drills:
20 mtrs high knee drill and 30 mtrs acceleration    By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration.  By 2
20 mtrs left leg cycle , right leg dead (straight) and 30 mtrs acceleration.  By 2
20 mtrs right leg cycle, left leg dead and 30 mtrs acceleration. By 2

find a wall/tree etc and do wall drills for acceleration.

Wall drills

After wall drills we are doing accelerations with a focus on executing what we just practiced in our wall drills.  Accelerations to 40mts @ 60%, 70%, 80%, 90%

NOW WE ARE READY TO DO OUR MAIN SET:
6 by 120 @ 90% with 5 mins rest between each.  Practice good form and get up and tall - RELAXED IN SHOULDERS Hugo and Charlie!!!

CORE & STRETCH:
1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min plank and congrats you are finished.

Please watch YouTube link below as excellent description and slow mo of how to run an indoor 200 from 2min30 = big arm split on bang of gun, body position and how she held her knee lift.

Have a great day and I hope all can stay safe and well.     
Ps I have activated the comments below so please let us know how the session was for you, ?s and even pictures of how you felt.  Can you all please communicate with each other and ensure that all athletes are on WhatsApp group.

​Best coach J