Saturday 28th November

A little bit of speed work during half week.

Warm up Both Groups:
3 laps at chatting pace.
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:  
Relay Baton changes:  Teams of 3 racing over 150mtrs with changeover every 50 mtrs.
Finish with 4 * 300 relay by 2.  (NB Sanitise hands each time and clean batons)

Middle Distance Group:
20 * Strides over 120 mtrs 
Finish with 4* 300 relay by 2.

Cool Down all.