General Warm Up

 

• Jog/Skip 200m
• 10m cones
  • Down/Back x3, Side Skip x 2, Hip Swivel x 2
  • Inchworm with Push Up x 3
  • Hurdle Walkovers 2 x L/R
  • Inchworm with Push Up x 3
  • Hurdle Walkovers 2 x R/L
  • Walking Lunge x 10m (with sprinter arms)
  • Lateral A-Skip down middle of hurdle (2 facing each way)
  • A-Skips x 10m
  • Lateral A-Skip down side of hurdle
• Prone/Supine Scorpions x 20 total each
• Hydrants x 10/E
• Jane Fonda x 10/E
• Hydrant/Fonda Combo x 5/E

Accelerations/Power Development

4-5 x 20m accels @75%, building each flight in either 1) efficiency, 2) coordination or 3) intensity.

400m group

1 x 350m, 15 minute rest, 4 x 200m, 5min rest

Hurdle/Jump/Multi-Events group

2 sets of:

• 6 Hurdle Over-Unders 4-6 times
• 5 x Stair Sprints every other stair

2 sets of:

• 3 x 60meter strides jog back recovery, 2 or 3-minute rest between sets (10m acceleration, 50m maintenance)

2 sets Hip/Core building:

• Single leg standing trail leg 2 x 8-10
• Single leg hip flexor leg extensions 2 x 8-10

Strength Circuit

• 3 x 8/each and 20-second (squat, reverse lunge, push up, shoulder toe abs, bent arm side plank, toes down-eyes down elbows bent back extension)
• 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)