Team practice on April 13, 2014

General Warm Up

 

• Jog/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)