We are now entering week 2 of our second three week training block. This block has a focus on Acceleration, Max velocity and intensive tempo.
This Saturday is an acceleration session for sprinters and our Middle distance group will be doing a 2k time trial as part of the Athletics Ireland competition.
Warm up Both Groups:
8 mins slow jog
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills: One foot in-between each x 2; Two feet front facing rhythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.
Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)
Sprint Group Main Set:
from 3 pt start: 2 * 20 mtrs
from belly: 2 * 30mtrs
From 3 pt start: 2* 40mtrs
Relay pairs with races over 100 mtrs. Please use hand sanitiser and wipe batons after each use.
Middle Distance Group Main Set:
2 k Time Trial
Steeplechase Practice: Watch Emma Coburn winning her first World Championship golf below.
TO FINISH: 4 * 300 mtr relay.
STRETCH , CORE , Cool Down