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.
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
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