Warm – up

Begin practice with Aerobic work. Get heart rate up 25-30 min.

-     In Spikes/Grass/barefoot

-     SWEATS ALWAYS!!!!!!

Examples below:

I.               Tempo Run

1.    1 lap jog/1 lap Skip 50, Jog 50, arm swings, butt kickers/high knees, side steps big arms, 10 jumping jacks.

                                                                                                     i.      (Roll Out)

2.    Lying Hamstring 2 x 5 e.l.

3.    Hip Flexor 2 x 5 e.l.

4.    In place Spiderman x 10

5.    Grass Pickers x 30m

6.    Lunge to Hamstring x 10

7.    Straight Leg Bound Big Step x 30m

8.     Knee to Chest to calf stretch x 5 e.l.

9.    Build-up 30m finish at 70%

10. Rocket Jumps x 5

11. C-Skip x 20m

12. High Knee Carioca x 30m (each direction)

13. Front Leg Swing 2 x 10 e.l.

14. A-Skip 2 x 15m (Knee up-Toe up)

15. Build-up 40m Finish at 85%

16. Build-up 50m Finish at 95% (walk back recovery)

17. Hurdles – 2 x Walk- overs, Dosie-Dough

*B –Skip for Hurdlers/Triple Jumpers

 

II.              Speed Day

1.    1 lap jog/1 lap Skip 50, Jog 50, arm swings, butt kickers/high knees, side steps big arms, 10 jumping jacks.

                                                                                                     i.     (Roll Out)

2.    Lying Hamstring 2 x 5 e.l.

3.    Hip Flexor 2 x 5 e.l.

4.    In place Spiderman x 10

5.    Grass Pickers x 30m

6.    Trail Leg x 10 e.l.

7.    Carioca x 30m (each direction)

8.    Lunge to Hamstring x 10

9.    Straight Leg Bound x 30m

10. Rocket Jumps x 5

11. Knee to Chest to calf raise x 5 e.l.

12. C-Skip x 20m, jog 30m

13. Inch Worm 10

14. Falling start 30m at 80%

15. Loose Skip x 30m – shaking out legs

16. A-Skip 2 x 15m

a.    (1. Hands on Hip 2. Hands above shoulders)

17. Falling Start 40m at 90%

18. Walk 30m

19. Power 4 Fence Drill x 5

20. Straight Leg Bound Fast Leg 2 x 30m (both legs)

21. Acceleration 2 x 50m at 90% (walk back recovery)

22. Hurdles –2 x Walk- overs, Dosie-Dough

*B –Skip for Hurdlers/Triple Jumpers

 

III.            Meets

1.    1 lap jog

2.    Lying Hamstring 2 x 5 e.l.

3.    Hip Flexor 2 x 5 e.l.

4.    In place Spiderman x 10

5.    Grass Pickers x 30m

6.    Trail Legs

7.    Lunge to Hamstring x 5

8.    Straight Leg Bound Big Step x 30m

9.     Knee to Chest to calf stretch x 5 e.l.

10.  Build-up 30m finish at 75%

11. C-Skip x 20m

12. High Knee Carioca x 30m (each direction)

13. A-Skip 2 x 15m (Knee up-Toe up)

14. Build-up 40m Finish at 85% (walk back recovery)

15. Build-up 50m Finish at 95% (walk back recovery)

*B –Skip for Hurdlers/Triple Jumpers