Saturday Session

We will continue to practice and practice our running form drills.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately


Todays session:

Warm up:
8 minute jog
Band drills

Sprint form drills:
 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90%

MAIN SET:
8/10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs.  eg If you run 12.2 you do these in 14.2 etc.  (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat)

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.

Enjoy and best
​John