Saturday 21st session

Hi all

We are now reaching the end of our three week training block.   This block had 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 an intensive tempo session.

 Warm up Both Groups:
3 laps 
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
Race over:   
50mtrs   8 mins    60mts  8 mins     60 mts

Middle Distance Group Main Set:
Steeplechase Practice 
5 * 400 mtrs @  mile pace  with  90 secs between each   BY 2
  


STRETCH , CORE , Cool Down