ALL :
Warm up:
2 laps maintaining social distance (ITS 2 METRES!!!)
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Full plank: Right foot to right hand / left foot to left hand by 8 each side
Standing straight leg deadlift (slow and 8 each leg)
HURDLE STEP OVER DRILLS
Sprint form drills:
Skipping a 20 metres X 2 Ankling 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
BOX JUMPS by 6
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% - PUT ON SPIKES - @ 90% (GOOD FORM)
1 @ 100% to 30mtrs
SPRINT MAIN SET:
4X4X70m @ 90-95% with 2 mins recovery btw reps and 6-8mins btw sets
When finished 2X200 at 50% to flush legs
MIDDLE DISTANCE:
10x250m Recovery walk 150 (aim for 400m race pace)
When finished 2 laps of grass slow at talk and jog pace.
COOL DOWN & CORE ALL