Time Trial Tuesday 09th July

Hi all

Back to our favourite time trial.  300mtrs  - 20 mins - 150 mtrs

Warm up:
3 laps 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
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - 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:
​Skipping a  20 metres  X 2   Ankling 20 m X 2
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)

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

When Ready
Time Trial  
SPRINT GROUP
300mtrs
20 mins
150 mtrs

MIDDLE DISTANCE
600mtrs
20mins
300mtrs

Cool down stretch and core lap.

​Enjoy Wayde van Niekerk setting the 300mtr world record.
Thanks
John

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