Technical Session Tuesday

Hi all

We have been focusing on getting the drillis in this youtube video perfect.  Please continue to practice.
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 from Sprint form drills:  DO full set twice
Skipping a 20 metres into acceleration over 40mtrs @ 60%
Skipping b 20 metres into acceleration over 40mtrs @ 70%
Ankling 20 m into acceleration over 40mtrs @ 80%
Cycling  20 m into acceleration over 40mtrs @ 90%


​Main Set: 
3x3x40m fast 3’&8’ (3min between each run & 8 min between sets)

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.

Please post comments to let me know if you are doing sessions and how you are getting on.

Best
​John