As we continue to work towards competition in early August the session has a focus on the acceleration phase of a sprint race. Please bring your spikes.
The session will continue to build on the acceleration work we did last week (wall drills) with a focus on the first three steps and a number of runs over 20/30 mtrs finishing with 1 run to 60mtrs from 3 point.
It is crucial that we all understand a three point start position so please click on button "Three Point Start" above to see youtube instruction.
Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
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
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg) Cariocia side step 20 mtrs each way
20mtrs back wards running
Sprint form drills:
Skipping a 20 metres X 2 Ankling 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% - PUT ON SPIKES - @ 90% (GOOD FORM)
Three Point Start Practice and First three steps:
1) Athlete gets in crouch start position. On set they raise into three point start (leg that is back same side hand is on the track - opposite arm is raised and ready to drive through on whistle) - focus on first three steps - Remember the wall drill and if not executing the first three steps practice it. GO -
3 to 10mtrs : 4 minute break (we need to be quick/explosive/aggressive not tired)
3 to 30 mtrs: at least 3 minutes between each and a 4 minute break after last one
2 to 40 mtrs: 4 minutes between each one and 8 mins when finished
1 to 50 mtrs: 4 mins rest
1 to 60 mtrs: Lets have fun and race to 60. The athlete who executes the acceleration phase will win.
CUES FOR BLOCK CLEARANCE: Big arms, drive, psuh hard, big knee drive
MIDDLE DISTANCE ATHLETES:
800mtr at 1 mile pace. rest 90 secs repeat. Rest 5 minutes by 3
CIRCUITS:
1 minute plank straight into 10 reverse lunges each leg straight into Press - ups (full or on knees) 1 min rest . repeat by 4
Stretch & Cool down.
Finally please watch the acceleration slow mo and focus on first steps and body angle. At start head is forward of feet - think of a plane taking off. Look at the big arm split and the corresponding big knee drive. ENJOY
The session will continue to build on the acceleration work we did last week (wall drills) with a focus on the first three steps and a number of runs over 20/30 mtrs finishing with 1 run to 60mtrs from 3 point.
It is crucial that we all understand a three point start position so please click on button "Three Point Start" above to see youtube instruction.
Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
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
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg) Cariocia side step 20 mtrs each way
20mtrs back wards running
Sprint form drills:
Skipping a 20 metres X 2 Ankling 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% - PUT ON SPIKES - @ 90% (GOOD FORM)
Three Point Start Practice and First three steps:
1) Athlete gets in crouch start position. On set they raise into three point start (leg that is back same side hand is on the track - opposite arm is raised and ready to drive through on whistle) - focus on first three steps - Remember the wall drill and if not executing the first three steps practice it. GO -
3 to 10mtrs : 4 minute break (we need to be quick/explosive/aggressive not tired)
3 to 30 mtrs: at least 3 minutes between each and a 4 minute break after last one
2 to 40 mtrs: 4 minutes between each one and 8 mins when finished
1 to 50 mtrs: 4 mins rest
1 to 60 mtrs: Lets have fun and race to 60. The athlete who executes the acceleration phase will win.
CUES FOR BLOCK CLEARANCE: Big arms, drive, psuh hard, big knee drive
MIDDLE DISTANCE ATHLETES:
800mtr at 1 mile pace. rest 90 secs repeat. Rest 5 minutes by 3
CIRCUITS:
1 minute plank straight into 10 reverse lunges each leg straight into Press - ups (full or on knees) 1 min rest . repeat by 4
Stretch & Cool down.
Finally please watch the acceleration slow mo and focus on first steps and body angle. At start head is forward of feet - think of a plane taking off. Look at the big arm split and the corresponding big knee drive. ENJOY
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