Warm up Both Groups:
3 laps at chatting pace.
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)
Relay Baton changes: Teams of 3 racing over 150mtrs with changeover every 50 mtrs.
Finish with 4 * 300 relay by 2. (NB Sanitise hands each time and clean batons)
Middle Distance Group:
20 * Strides over 120 mtrs
Finish with 4* 300 relay by 2.
Cool Down all.