Thursday, March 19th
ALL ATHLETES:
Plyo exercises after workout
Warm-up plyo: side-to-side, front-to-back, shuffle, 3 box hop
20 meters all other drills:
high knees, butt kicks, A skips, hi-skips for height, hi-skips for distance, bounds, lunge to hi-skip, lunge jumps, standing long jump, repeated long jumps
Sprinters:
Warm-up as usual
5x30m block start 95-100%
2x55m block start 95-100%
cooldown
Hurdlers:
After normal warmups, do hurdling drills on the fence and with hurdles
5x30m start over first 2 hurdles (100/110)
2-55m starts over the 1st hurdle in the 300's. Count your steps the first time, mimic it the 2ns time
cooldown
Distance:
This is a speed endurance workout
sprint ladder: 80m-100m-120m-100m-80m
Run at 95-100%
Full 6min recovery in-between each distance. It's hard to recover that long, I know! But the recovery time is an important part of the workout! It aids in training the different systems of the body the way we want them to work!
Throwers:
If you need to check out an implement, let me know! All drills and strength conditioning you know and can do without implements will be great!
Plyo exercises after workout
Warm-up plyo: side-to-side, front-to-back, shuffle, 3 box hop
20 meters all other drills:
high knees, butt kicks, A skips, hi-skips for height, hi-skips for distance, bounds, lunge to hi-skip, lunge jumps, standing long jump, repeated long jumps
Sprinters:
Warm-up as usual
5x30m block start 95-100%
2x55m block start 95-100%
cooldown
Hurdlers:
After normal warmups, do hurdling drills on the fence and with hurdles
5x30m start over first 2 hurdles (100/110)
2-55m starts over the 1st hurdle in the 300's. Count your steps the first time, mimic it the 2ns time
cooldown
Distance:
This is a speed endurance workout
sprint ladder: 80m-100m-120m-100m-80m
Run at 95-100%
Full 6min recovery in-between each distance. It's hard to recover that long, I know! But the recovery time is an important part of the workout! It aids in training the different systems of the body the way we want them to work!
Throwers:
If you need to check out an implement, let me know! All drills and strength conditioning you know and can do without implements will be great!