JnrCru
  • Home
    • About
  • Join / Renew & Contact Us
  • Athletics at Home
  • Coach J's Group Blog
  • Training Information
  • Training Booking Links
  • Upcoming Competitions
  • News
  • Child Welfare
  • Technical Facts
  • Athletics Ireland Covid-19 Health Screening Questionnaire

Sprint Technique - Coach J's Blog

This weeks homework = next weeks track work

Speed Endurance Saturday 18th July

12/7/2020

1 Comment

 
The session today is to focus on building speed endurance and continue on work completed in the last couple of weeks.  We are aiming to bridge capacity and power BUT while maintaining technique.

ALL :
Warm up:
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
Standing straight leg deadlift (slow and 8 each leg)  

HURDLE STEP OVER DRILLS
     

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)

​BOX JUMPS by 6


Accelerations to 60mtr:
1 @ 60% @ 70% @ 80%  - PUT ON SPIKES -  @ 90%  (GOOD FORM)
1 @ 100% to 30mtrs

SPRINT MAIN SET:
4X4X70m @ 90-95% with 2 mins recovery btw reps and 6-8mins btw sets
When finished 2X200 at 50% to flush legs

MIDDLE DISTANCE:

10x250m Recovery walk 150 (aim for 400m race pace)
When finished 2 laps of grass slow at talk and jog pace.


COOL DOWN & CORE ALL
1 Comment
Max
18/7/2020 13:09:33

Great session. Wasn’t sure if I’d be able to do all 10 250s but I pulled through in the end.

Reply



Leave a Reply.

    Picture

    Author

    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    September 2018
    August 2018
    November 2017
    October 2017
    September 2017
    August 2017
    January 2017
    December 2016
    November 2016
    October 2016

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
    • About
  • Join / Renew & Contact Us
  • Athletics at Home
  • Coach J's Group Blog
  • Training Information
  • Training Booking Links
  • Upcoming Competitions
  • News
  • Child Welfare
  • Technical Facts
  • Athletics Ireland Covid-19 Health Screening Questionnaire