2 laps maintaining social distance (ITS 2 METRES!!!)
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 (IF HURDLES AVAILABLE WE WILL DO HURDLE STEP OVER DRILLS)
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)
1 @ 100% to 30mtrs
SPRINT MAIN SET:
4X4X60m @ 90-95% with 2 mins recovery btw reps and 6-8mins btw sets
When finished 2X200 at 50% to flush legs
8x250m Recovery walk 150 (aim for 400m race pace)
When finished 2 laps of grass slow at talk and jog pace.
COOL DOWN & CORE ALL
Enjoy Michael Johnson talking about how to sprint. We have been talking alot about putting force into the track at point of contact - listen to Michael explaining this.
For middle distance runners listen To Nick Symmonds, US Olympian, explain how he runs a fast 800.