General Warm Up
Jog 400 or 2 200 meter down and back
- 30m x 3, 2, 1/each (jog agile change of direction, side skip, carioca)
- Arms, Ankles, Wrists x :10 each
- 2 x Knee Hug, Quad stretch, Heel Pull, Wlaking leg swings (x 2/each)
- Hydrants/Straight Leg Glute raise x 10/each
- Supine/Prone Scorpions
- Walking Lunge x 10 steps with sprinters arms
- Vertical Skips 4 x 8 walk back
- 3 x 2 each @ 75 % (3 point start, falling start, hop hop)
Specific warm up
- 3 x 120 meters @80-85% walk back 3 (elapsed 3min or 2-3 min) min between
- 2 x 250 meters @ race pace (for a timed-400 speed performance) rest 8-9 min (optional 10-15 meter acceleration or high knee 1 min before)
- Walk or jog 1 lap after some recovery
Hurdle/hip mobility
6 hurdles low or imaginary
- Step-overs L/R & R/L
- Giants
- Lateral A-skips
Bodyweight strength
30 sec each continuous 2 sets:
- Reverse Lunge
- Sumo Squat
- Push Up
- Plank
- Side Plank
- Frankensteins
- Pelvic Tilts
- Recovery or Childs Pose
- Lat Stretch
- Pigeon or Hip
- Straddle
- Side Quad
- Hip Flexor
- Overhead Reach and Standing L/R/Middle Forward Hang
- Downward Dog to Straight Arm Plank
- Toes outside Hands Instep Stretch
- Downward Dog
- L/R/M Forward Hang
- Neck, Shoulders and Hands
Leave Comment