We are now reaching the end of our three week training block. This block had a focus on Acceleration, Max velocity and intensive tempo.
This Saturday is an acceleration session for sprinters and our Middle distance group will be doing an intensive tempo session.
Warm up Both Groups:
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 in-between each x 2; Two feet front facing rhythm 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 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)
Sprint Group Main Set:
from 3 pt start: 2 * 20 mtrs
from belly: 2 * 30mtrs
From 3 pt start: 2* 40mtrs
50mtrs 8 mins 60mts 8 mins 60 mts
Middle Distance Group Main Set:
5 * 400 mtrs @ mile pace with 90 secs between each BY 2
STRETCH , CORE , Cool Down