We will be careful as having not been on the track for nearly 3mths we need to be aware of potential for injury.
Warm up: 2 social Distance laps in lane 1 with 2 mtrs between you and athlete in front or behind (no overtaking).
Keeping social distance : Active plank 10 , Squat 10, Full plank foot to hand by 6 each side, on all 4s knee to chest and donkey kick by 10 each leg, on all 4s Hurdlers drill by 8 each side = BY 2
Going down track in lane 1, 3 , 5 and 8 Waiting in 2 mtr gaps in lane for your turn: return on the grass maintaining distance:
Hamstring Sweeps 10 metres each leg
Skipping a 20 metres X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling 20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations: Lanes as above:
On coaches command : lane 1 3 5 8
60mtrs at 50%, 60%, 70%, 80%
Main set:
Strides: Gradual accelerate to 85% over 80 mtrs 3 * 2 sets
MIDDLE DISTANCE MAIN SET: 30 secs fast - 2 mins steady pace - 60 secs fast - 2 mins steady pace - 90 secs fast - 2 mins steady pace - 2 mins fast - 2 mins rest - 2mins 30 secs fast - 5 MINS Rest and repeat.
Cool down & stretch.

crusaders_athletes_return_to_training_guidelines.docx |