Team practice on April 13, 2014

General Warm Up

 

  • track-practice-apr-13-2014Jog/Skip 200m
  • 20m down/back
  • Down/Back
  • Side Skip
  • Hip Swivel/kareoka
  • Inchworm with Push Up
  • Lying knee hugs with ankle circles
  • Hydrants x 10/E
  • Jane Fonda complex x 5/E
  • Standing huddle trail leg x 12/E
  • Prone/supine scorpions x 20 total/E
  • Lying leg swings x 15/E
  • Instep Stretch x :05/E
  • Lateral lunge x 4/E

Hurdle/hip mobility

  • Step-overs L/R & R/L 2x/E
  • Giants 2x
  • Lateral A-skips 2x/E (down the middle)
  • Lateral B-skips 2x/E (down the side)

Accelerations/Power Development

  • 2 x 4 x 15m acceleration @80% ascending intensities, 2 – 3 min rest
  • Rhythm hops forward (over low cones) 2 x 20 – 30m
  • Skips for height 4 x 4/E, walk back

400m group

  • 3 x ‘flying’ 120m off the turn, 4 – 5 min rest
  • 2 x 300m form strides
  • 2 x 200m form strides
  • 3 sets (100m stride, 8 push ups, 20 seated twist, 5 squat jumps, jog 50m repeat)

Hurdle/Jump/Multi-Events group

2 sets of:

  • 6 Hurdle hop x 6 – 8
  • Hip thrust-forward hop x 3
  • Heel recovery (standing) 2 x 8 – 12 /E
  • 3 x 150m @ 80 – 85%, sprinters jog back

Strength Circuit

  • Stretch 3 x through circuit (kneeling hip flexor, recovery/lat, pigeon/hip, seated straddle, single leg hamstring/calf, lying knee rocks side to side-lower back)
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