Speed Session 18th June

Thursdays session is a speed form technical session.

Please watch the sprint form drills and be ready to execute same at training.  These are crucial to learning running form and understanding how we contact the track.

Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately

Todays session :
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Warm up:
2 laps in lane 1 maintaining social distance in front and behind
Walk 20 mtrs on toes
Hamstring sweeps 20 mtrs
Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
Standing straight leg deadlift (slow and 8 each leg)
Cariocia side step 20 mtrs each way
20mtrs back wards running

Sprint form drills:
 (Form is crucial, study the you tube video above)
​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)

Accelerations to 50mtr:
1 @ 60% @ 70% @ 80% @ 90%  (GOOD FORM)

Acceleration drill on wall
When we are doing a drill we need to ask ourselves:

1. Do I know how to do the drill?
2. Why are we doing the drill?

Make sure you know how to do the drill(s) and watch the links below.  We are going to use these drills   a lot over the coming months.

WHY wall drill for acceleration:

1. To feel correct body position during acceleration.   To feel the lean.  Are my hips, knee, ankle, foot in correct positions?  
2. To feel pushing behind my centre of gravity.
3. To understand the leg action during acceleration

Please watch link to know how to do them:

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Main Set:  Speed 
3x3x50m fast 3’&8’ (3min between each run & 8 min between sets)  EXECUTE ACCELERATION DRILL WE HAVE JUST LEARNED

Cool Down = 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 30 secs plank and congrats you are finished.

Finally the link to book Thursday session:
https://www.eventbrite.ie/e/cru-sprint-training-thursday18th-june-1800-2007-older-only-tickets-109856814690
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Enjoy and best
​John