150s Session - Tuesday 23/06/20

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Session :
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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:
 (Form is crucial, study the you tube video above)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)

Main Set:  150 mtr 90% - by 4 to 6 with 4 mins between - stop when form suffers 
Group B) As above but  120mtr 

Middle Distance Group:   3* 600 at 1mile pace with 90 secs rest on each / rest 6mins / repeat

Cool Down = CORE & STRETCH:
1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 30 secs plank and congrats you are finished.