Rachel C: "the way to get started is to quit talking and begin doing" Walt Disney
Coach J weekly: "force in the right direction = speed"
Saturday - After a lot of good work Tuesday and Thursday this was a technical session with the focus on using wicket / strides drill to work on form during the top speed and speed maintenance phases of the race. The emphasis was on stepping up and over and driving down into the track. Watch the wicket drill below as we will be doing again.
20mtrs acceleration - 20mtrs floating/cycling - 20mtrs max velocity sprint to line
Remember the cues for you for each phase=
acceleration - lean, drive knee from chest back down behind centre of mass, BIG ARMS, BIG LEGS
transition/floating cycling= less arms, relaxed upper body, lean now circa 5 to 10degree, cycling legs with high knee and driving into the track [ Force in the right direction = speed ]
Max Velocity - Big arms back, drive foot down into track under your centre of mass.
SATURDAY SESSION = 2 laps - w up drills - active core/glute drills - a skip into acceleration - high knee drill into acceleration - rere action drill into accelleration
Wicket drills over 30 mtrs and holding technique for another 20 mtrs * 8
Race model AS ABOVE * 6
Cool down and core session
THURSDAY SESSION: 1 lap - w up drills - active core/glute drills - leg swings - single leg hops (light plyos in two directions) accellerations 50 mtrs * 5 (70%/80%/85%.....)
JIMS AROUND THE CLOCK = Tempo/General Fitness= 50mtrs 95% 100mtrs 90% 150mtrs 85% 200mtrs 80% 250 mtrs 80% 200mtrs 150mtrs 100mtrs 50mtrs
Cool down and core session 10 minutes
TUESDAY SESSION: 2 laps - w up drills - iron cross - active plank - leg swings - spider man
Accelerations: 40mtrs * 6 (70%, 80%, 90% ......)
4* 200mtrs: 80% and 3 mins between reps and 8 mins between sets * 2