Hi all
Brilliant news with the first Leinster Comp announced for early August. We are awaiting word on the Dublin events but have been told they will most likely be in August.
Please practice and watch the sprint form drills (until you can execute perfectly):https://youtu.be/5F71gzoZErQ
Session :
Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) 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 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
Main Set: 100 mtr Turnarounds (no spikes please as there is volume and we do not want injuries)
GROUP A) 100mtr stride (tall relaxed, quick but flowing - no tightness - if getting tight slow down and flow - Normally plus 2 seconds to your 100pb) 60 secs rest by 6 / 5mins rest / REPEAT
Group B) As above but 80mtr by 5 with 60 secs rest / 5 min rest / repeat
Middle Distance Group: 4*400 at 1mile pace with 60 secs rest on each / rest 4mins / repeat
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 enjoy Karsten breaking the 300m Hurdles World Record last week.
Brilliant news with the first Leinster Comp announced for early August. We are awaiting word on the Dublin events but have been told they will most likely be in August.
Please practice and watch the sprint form drills (until you can execute perfectly):https://youtu.be/5F71gzoZErQ
Session :
Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) 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 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
Main Set: 100 mtr Turnarounds (no spikes please as there is volume and we do not want injuries)
GROUP A) 100mtr stride (tall relaxed, quick but flowing - no tightness - if getting tight slow down and flow - Normally plus 2 seconds to your 100pb) 60 secs rest by 6 / 5mins rest / REPEAT
Group B) As above but 80mtr by 5 with 60 secs rest / 5 min rest / repeat
Middle Distance Group: 4*400 at 1mile pace with 60 secs rest on each / rest 4mins / repeat
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 enjoy Karsten breaking the 300m Hurdles World Record last week.
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