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Coach John & Paul Blog

This weeks homework = next weeks track work

Tuesday 14th July

12/7/2020

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As we continue through this very unusual abbreviated season we get closer to competition.  Today we are going to work in the Special Endurance phase.  We are looking for pace of 90% - 98% of PR.

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
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 inbetween each x 2;  Two feet front facing rythm 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 metres  X 2   
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m

Accelerations & Activation :
1 @ 60% @ 70% @ 80% 
Box Jump ups from static squat:   2 @ 24 inches then 4 at challenging height
 - PUT ON SPIKES -  acceleration @ 90%  (GOOD FORM)

SPRINT MAIN SET:
60mtrs 5mins rest      90mtrs 6mins rest         120 mtrs 8mins rest      150mtrs 10mins rest    200mtrs  12 mins 250mtrs @90- 95%   

MIDDLE DISTANCE:

200mtrs @ 90%     2 mins rest     300mtrs @ 90%  2 mins rest  400mtrs @ 85% PB  2 mins rest     500 mtrs 85%    2 mins rest      600mtrs @ 80% pb      2 mins rest            800mtrs as quick as possible    


COOL DOWN & CORE ALL


Please watch and enjoy the brilliant Sifan Hassan break the mile world record in the Brave like Gabe mile in Monaco 2019 (I was there if you want to talk about it!!!). For the sprinters watch  Michael Johnsons form in The Prefontaine classic from 1995 - running fast, brilliant cycle and catapulting off the bend.  (Look at the guys lying on the track to stop the blocks slipping!!!)
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    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


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