Saturday 18th Session

SESSION:
Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 8 each leg

Sprint form drills: (Form is crucial, study the you tube clip in Tuesday session below and I look forward to seeing you all executing perfectly)
​Skipping a  20 metres
Skipping b 20 metres
Ankling 20 m
Cycling  20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)

Accelerations to 60mts @ 60%, 70%, 80%,90%

Main Set: 
3 sets of following with 5 mins between sets:
50mtrs @ 90%  rest 1 min
100mtrs @ 80% rest 2 min
100mtrs @ 80% rest 2 min
150mtrs @ 75% rest 5 mins

When finished jog home and complete core + stretch session
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 10 secs plank and congrats you are finished.

Please post comments to let me know if you are doing sessions and how you are getting on.

Best
​John