Saturday Session from Jim

Session for Saturday 11th March 2020
As parks and usual open spaces may be busier than usual this week-end please be sure that you maintain social distancing and do not interfere with other peoples space.  Agree training location with parents/guardian.  This session could be done in a garden if you have to stay in.
 
Warm up
5/8 minutes easy jog
Band exercises if you have one
20m walking on toes, hands in the air
20m walking on heels
20m lunges
20m hamstring sweeps.
20m sumo squats
20m straight leg kicks
20m High Knee lifts
Leg swings against a wall or fence 15 sideways each leg and 15 back and forward
And for hurdlers hip rotations. Bring trailing leg through high, hold on to wall , fence or chair
 
5 accelerations working up from 50% to 90%
 
Main session
If sufficient space
4 x Turn about 40m 15 sec interval.   4 sets 5minute between sets
If insufficient   space
5 x turn about 20m 15 sec interval      6 sets 4 minute between sets
 
Cool Down
5 minute jog cool down followed by 5 minutes easy stretching
 
Enjoy. Stay Safe. Stay Well

Best
​Jim