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No matter what phase of training we are in it is vital to train speed and technique.
We have mainly been training in the General Preparation Phase (GPP)and will continue to do so. For today a speed session.
If you have a suitable area within 2km of your home: Try to find some level firm grass area, if you can only find 20m that will be fine.
Try to go fast as you can safely in racing flats.
Perfect technique always
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 8 each leg
Sprint form drills: These are crucial, please watch youtube clip and try and execute perfectly.
FORM HERE IS CRUCIAL - Lets use Covid to get immaculate at these. Study the you tube clip and then:
Skipping a 20 metres
Skipping b 20 metres
Ankling 20 m
Cycling 20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)
Accelerations to 60mts @ 60%, 70%, 80%,90%
3x3x40m fast 3’&8’ (3min between each run & 8 min between sets)
When finished jog home and complete core + stretch session
CORE & STRETCH:
1 min core exercise 1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise. 1 min per leg stretch hip flexor into hamstring
1 min core exercise. 1 min right quad (on side as shown, 1 min left)
1 min core exercise. 1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.
Please post comments to let me know if you are doing sessions and how you are getting on.
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.