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)