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
Speed activation drills:
BOX JUMPS by 6 And hurdle sprinters game
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% - PUT ON SPIKES - @ 90% (GOOD FORM)
1 @ 100% to 30mtrs
Relay pairs challenge By 3 with 4 mins between each. NB BATONS WILL BE CLEANED BEFORE USE- PLEASE BRING HAND SANITISER AND CLEAN HANDS AFTER EACH RACE. DO NOT TOUCH YOUR FACE AFTER TOUCHING BATONS. Race over 120 mtrs with pair in each lane.
SPRINT MAIN SET:
3X3X60m @ 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 LAP = STRETCH & CORE ALL