Thursday 19th Session

Hi all

The current training block has a focus on Acceleration, Max velocity and intensive tempo.

This Thursday is a Maximum Velocity session.

 Warm up Both Groups:
2 laps slow jog 
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg) 
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills:    One foot in-between each x 2;  Two feet front facing rhythm drill x 2;  Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.

Sprint form drills:
​Skipping a  20 m  X 2   
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m

Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94%  (GOOD FORM)

Sprint Group Main Set:
Wicket Drill over 40 mtrs by 3  (practice popping your quad/ knee up action)
Bend Running with cycle holding 90%.  Accelerate to 90% (circa 30mtsr) - then hold and practice cycle for 40mtrs.        Stay relaxed , knee up and cycle action.  See video of Christophe Lamaitre below.

Middle Distance Group Main Set:
Ladder:
100mtrs @ 90%   45 secs    200mtrs @ 85% 60 secs   300mtrs @ 85%   90 secs  400mtrs @ 80%     2 mins 500mtrs @ 80%   2 mins 30 secs  600mtrs @ 80%  3 mins    700mtrs @ 75%   3 mins 30    800mtrs @ 75%      6 mins         6 * 100 @ 85% (strides)  , slow/recovery jog 100