Saturday 14th Nov.

Hi all

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 Saturday is an acceleration session for sprinters and our Middle distance group will be doing a 2k time trial as part of the Athletics Ireland competition.

  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:
from 3 pt start:   2 * 20 mtrs
from belly:    2 * 30mtrs
From 3 pt start:   2* 40mtrs
Relay pairs with races over 100 mtrs.  Please use hand sanitiser and wipe batons after each use.

Middle Distance Group Main Set:
2 k Time Trial
Steeplechase Practice:  Watch Emma Coburn winning her first World Championship golf below.

TO FINISH:  4 * 300 mtr relay.   


STRETCH , CORE , Cool Down