This is a session to replicate a race particularly as there is a shortage of races this year.

Please turn up for 18:00 and commence your own warm up, glute activation, drills, accelerations etc.

Prepare for your start time as noted below:  PLEASE NOTE YOUR TIMES IN YOUR TRAINING DIARY

18:50      Timed 100mtrs

19:05       Timed 400mtrs

19:20        Timed 800mtrs

19:40         Timed 200mtrs

Cool down :  All

The phases of a 100mtr race are:

1. Starting block (setup) & Block Clearance (0-5mtrs)-  We have been working on this through 3 point starts
2. Drive Phase Acceleration (5-15mtrs) :  Think of the Wall drills
3. Transition to upright running (15-30mtrs):we have been practicing through sprints to 20/30/40/50mtrs
4. Maximum velocity (30-60mtrs the part of the race where we are at our quickest)
5. Speed Maintenance (60-100mtrs) : This is the part of the race where we have to flow/stay tall and maintain a cycling action

We are going to work on phase 1 & 2.

WE WILL USE BLOCKS - ONLY ATHLETES WHO HAVE ANTISEPTIC SPRAY/WIPES and HAND SANITISER will be allowed use blocks.

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
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

Three Point Start Practice and First three steps:  Watch Michael Johnson Coaching the Drive Phase on youtube below
Main set:
1)  Acceleration Wall Drill
2) 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 - 
2 to 10mtrs :  4 minute break (we need to be quick/explosive/aggressive not tired)
2 to 20 mtrs:  4 minute break 
SET UP BLOCKS
2 to 10 mtrs
2 to 20 mtrs   long recovery in between.
2 to 30 mtrs
​1 to 40 mtrs

If not using blocks we will go from 3 point, on belly, facing opposite way etc.


CUES FOR BLOCK CLEARANCE:  Big arms, drive, push hard, big knee drive = Remember we will have longer track contact times at the start of the race .

MIDDLE DISTANCE ATHLETES:
800mtr at 1 mile pace. rest 75 secs repeat.    Rest 5 minutes by 4 
Rest 8 mins then 200 on 40 secs by 3 with walk back recovery.

​ALL ATHLETES COOL DOWN LAP AND CORE.

Thanks
​John

As we continue through this very unusual abbreviated season we get closer to competition.  Today we are going to work in the Special Endurance phase.  We are looking for pace of 90% - 98% of PR.

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
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 inbetween each x 2;  Two feet front facing rythm 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 metres  X 2   
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m

Accelerations & Activation :
1 @ 60% @ 70% @ 80% 
Box Jump ups from static squat:   2 @ 24 inches then 4 at challenging height
 - PUT ON SPIKES -  acceleration @ 90%  (GOOD FORM)

SPRINT MAIN SET:
60mtrs 5mins rest      90mtrs 6mins rest         120 mtrs 8mins rest      150mtrs 10mins rest    200mtrs  12 mins 250mtrs @90- 95%   

MIDDLE DISTANCE:
200mtrs @ 90%     2 mins rest     300mtrs @ 90%  2 mins rest  400mtrs @ 85% PB  2 mins rest     500 mtrs 85%    2 mins rest      600mtrs @ 80% pb      2 mins rest            800mtrs as quick as possible    


COOL DOWN & CORE ALL

Please watch and enjoy the brilliant Sifan Hassan break the mile world record in the Brave like Gabe mile in Monaco 2019 (I was there if you want to talk about it!!!). For the sprinters watch  Michael Johnsons form in The Prefontaine classic from 1995 - running fast, brilliant cycle and catapulting off the bend.  (Look at the guys lying on the track to stop the blocks slipping!!!)

Intention of todays session was to do some race modelling as we get close to the u17 to u19 Dublin/Leinster Championship on the 01st August.

For short sprinters :   150m at 200m race pace, executing slingshot off the bend.  BY 3 with 10 mins rest between.

400m runners:   300m at 90% of 300 PB BY 3 with 12 mins between each.

The session today is to focus on building speed endurance.  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
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

MIDDLE DISTANCE:
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.

Great work by all on a wet evening.

Results for future reference:
                                600/300    20mins       300/150
Luke  T                         41                                18
Hannah O                     45                                19
A A                                40.1                             18.12
Charlie B                      36.9                               17.7
Stephen C                     41                                 18
Sam                               47                                  21  (NO SPIKES - runners on wet track)
Sarah Mc G                   1min 55                         53
Lara                                46                                 21
Matthew                          1min 47                        49
C Vin                               48                                 20
​Hugo M                           35.25                            17.03