Saturday 25th - Speed Specific Endurance

The session today is to focus on building speed endurance and continue on work completed in the last couple of weeks.  We are aiming to bridge capacity and power BUT while maintaining technique.  We will reduce the number of sprints and increase the rest to allow us increase the speed /intensity.

ALL :
Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) 
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)  
HURDLE STEP OVER DRILLS
     

Speed activation drills:
​BOX JUMPS by 6     And hurdle sprinters game

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80%  - PUT ON SPIKES -  @ 90%  (GOOD FORM)
1 @ 100% to 30mtrs

Relay pairs challenge By 3 with 4 mins between each.   NB BATONS WILL BE CLEANED BEFORE USE- PLEASE BRING HAND SANITISER AND CLEAN HANDS AFTER EACH RACE.  DO NOT TOUCH YOUR FACE AFTER TOUCHING BATONS.   Race over 120 mtrs with pair in each lane.

SPRINT MAIN SET:
3X3X60m @ 90-95% with 2 mins recovery btw reps and 6-8mins btw sets
When finished 2X200 at 50% to flush legs

MIDDLE DISTANCE:
10x250m Recovery walk 150 (aim for 400m race pace)
When finished 2 laps of grass slow at talk and jog pace.


COOL DOWN LAP = STRETCH & CORE ALL