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Coach John & Paul Blog

This weeks homework = next weeks track work

Saturday 14th March Session

14/3/2020

6 Comments

 
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
6 Comments
Lauren Kirwan
14/3/2020 08:01:15

DON’T LET THIS VIRUS GET US DOWN!!

Reply
Patrick Gilceava
14/3/2020 13:35:05

Really enjoyed this session. Did the warm up, which really got me loose and ready for the main session. In the main session I focused on getting out fast and on maintaining good form. I also liked the core exercises inbetween the cool down stretches.

Reply
Charlie bastow
14/3/2020 13:40:16

Good session bit difficult on grass in runners but nothing we can do
Was good though we got everything done thanks John

Reply
John Caird
14/3/2020 14:33:58

Well done Charlie, If possible find a path in a park that is not concrete. Ie A forest trail, I did session today on trail and you get excellent traction. A trail is essentially compacted gravel but not as hard as concrete and you can get some good force. Please agree location with your parents. There is excellent trails in UCD and your parents could be getting fresh air as you get session done.

Reply
Hannah O’Sullivan
15/3/2020 13:00:50

Just did this session now. I think it went pretty well and I wasn’t as tired as I thought I would be. I got my dad to come with me and give me some feedback and he said my form looked good. Really enjoyed this, thank you John!

Reply
John Caird
15/3/2020 14:32:25

A pleasure Hannah, keep working and get your Dad running we are looking for a masters relay team. Best J

Reply

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    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


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