WARM UP

  • One lap around easy jog or 100m back and forth skip with jog
  • 6×30 meter light jog
  • 4x30meter skip
  • 2×30 meter side skip
  • 2×30 meter carioca
  • Leg swings side and back and forth 10-12 each direction each leg
  • Iron cross 10xeach leg toe to hand touch
  • Scorpion 10 x each leg heel to hand touch

MOBILITY

  • Fire hydrant 10 by each leg
  • Circular hydrant 10 by each leg
  • Ankle turns 5 x each direction
  • Slightly bent knees trace a circle around feet 5 x each direction
  • Hip rotation 5 x each direction
  • Hip w/torso rotation 5 x each direction
  • Head side to side and up and down

DRILLS

  • 2 x 20 Meter A-skips
  • 2 x 20 Meter Knee hugs
  • 2 x 20 Meter Heel pulls
  • 2 x 20 Meter high kick to opposite hand
  • 3 x 30 Meter accelerations

SPRINTERS WORK OUT 4 SETS A + B + C

A SET: ALTERNATE SQUATS W/SQUAT JUMP

  • 1st set and 3rd set: 3 SETS X 8 in place squat jumps (squat then rocket up to a jump)
  • 2nd set and 4th set: 3 SET X 8 stair jumps 8 to 10

B SET:

  • PUSH UP POSITION: Bring right foot to outside right hand (spiderman) each side 5 times
  • Reverse lunges in place 6 each leg
  • Side Lunge in place 6 each leg
  • Lateral A-Skips facing the field; 12 skips to right; 12 skips to left same direction

C SET:

  • 200 meter stride; 100 meter walk/jog; 100 meter stride

MIDDLE DISTANCE WORK OUT

  • RUN AT 1000 METER PACE OR 1000 METER PR PACE WITH RESTS
  • 2 minute run; 30 second walk
  • 600 meter run ; 1 minute jog rest 5 minutes
  • 4 x 400 meter run; jog 200 meter rest 5 minutes between each set

ALL

Slow run jog 1-2 times opposite way around track

DYNAMIC STRETCHING

  • Lying quad stretch
  • Lying figure 4
  • Hamstring stretch
  • Soaz stretch
  • Lying knee hug
  • Happy baby
2 Comments
  1. YAHYA ODEJOBI

    Thank you for the training tips, please i need more of it.
    Kindly send it through my email as follow yahyaodejobi09@yahoo.com.
    I will be expecting your reply soon.

    • Thank you for your comment. We will NOT be able to send you training tips to your email. If you need training tips, please visit this website often.

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