We are now entering week 2 of our second three week training block. This block has a focus on Acceleration, Max velocity and intensive tempo.
This Thursday is a Maximum Velocity session.
Warm up Both Groups:
8 mins slow jog
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
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
Hurdle step over drills: One foot in-between each x 2; Two feet front facing rhythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.
Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)
Sprint Group Main Set:
Wicket Drill over 40 mtrs by 3 (practice popping your quad/ knee up action)
In & outs over 100 mtrs: Practicing good form when you accelerate and relaxed flow in easier portion.
e.g. 0-30 mtr gradually accelerate : 30 - 50mtrs fast (in) 50 - 70 mtrs (out) relaxed: 70 -90 in and relax
3 sets of 3 * 3 Focus on Max Velocity element and cycling . Watch Shaunae Miller Uibo in Youtube video below coming off the bend , relaxed with a cycling action.
Middle Distance Group Main Set:
100mtrs @ 90% 45 secs 200mtrs @ 85% 60 secs 300mtrs @ 85% 90 secs 400mtrs @ 80% 2 mins 500mtrs @ 80% 2 mins 30 secs 600mtrs @ 80% 3 mins 700mtrs @ 75% 3 mins 30 800mtrs @ 75% 6 mins 3 * 200 @ 85%
STRETCH , CORE , Cool Down