We are currently working on a document to outline how training can proceed for presentation to DCC as Irishtown is closed. We will keep you updated. We would all love to return to training so please be patient and keep yourself fit and mobile. In the meantime please familiarise yourself with the requirements once we return to group training in the button above which links to Athletics Ireland website.
We will continue to practice and practice our running form drills.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately
If you are meeting up this week to complete the session(s) please ensure adherence to government guidelines with a max of 4 in a group and maintaining social distancing.
Todays session is in the General Preparation Phase (so we are ready to train when track opens).
8 minute jog
Sprint form drills:
(Form is crucial, study the you tube video)
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)
bench runs (if park bench, step , low wall) 20 secs on 20 secs rest by 3 (toe up!!!)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
Around the clock:
100metres 60 secs rest 200 metres 90 secs rest 300 3mins 200 90 secs 100
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 30 secs plank and congrats you are finished.
Enjoy and best