4 slow laps at chatting pace.
Circuit: DO three times
Full Plank , left foot outside left hand and back, right foot out side right hand * 8 each side
Sumo Squat * 15
Active Plank * 15
Hip raises by 10, 5 single leg left, 5 single leg right
Rest 90 second - during rest Hip Flexor Stretch 30 seconds each side.
On the track:
hamstring sweep, lunge walk, carioca side step, back wards running.
Strides (max 70% running) to 50 mtrs by 4
Sprint Group: Using LJ pitt nearest High jump:
Plyo box work:
Jump for height from squat : 3 at low box, 3 middle height and 2 at max end.
Double leg jump For distance competition.
Double jump for distance competition i.e. jump into pit, squat and jump again.
Middle Distance Group:
At long jump pitt near finish line.
Cool down and finish.