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WARM UP
- 800 meter jog
MOBILITY
- Leg swings: 10 each, side to side and back and forth
- Hurdle work: 8 Fire hydrants each side
- Hurdle work: 10 floor bridge
- Hurdle work: 10 single leg bridges each leg
- Hurdle work: 10 Scorpion each side
- Hurdle work: 10 iron cross each side
DYNAMIC STRETCHING
- Quad stretch
- Hamstring stretch
- Calf stretch
- Butterfly stretch
- Arm stretches
- 10 each knee to chest
- 10 each ankle to hip
- 10 front lunge 5 each side
- 10 side lunge 5 each side
- 20 prisoner squats
- 10 pushups
- 10 jump squats with a 3 second hold
20 METER DRILLS
- Back and forth sideskips
- Easy high knees
- Butt kicks
- Carioca
- High skips
- Fast high knees
- Quick butt kicks
- Quick snap over carioca
- 2 by falling start
- 2 by 3 point start 30 meters
HURDLES DRILLS
- Single over right then left
- Over under right then left
- Giant over
WORK OUT – SPRINTER
- Sprint 200, walk 200, sprint 100, walk 100, sprint 5 stairs with high knees
- Repeat above circuit 3 more times (total of 4) with a 5-min rest in between. End each circuit with 1 less stair
WORK OUT – DISTANCE
- 2 x 1600 meters at 3K pace with a 4-min recovery in between.
- Repeat above once after a 8-min break.
STRENGTH
- 60-second full crunch
- 60-second bicycle crunch
- 60-second side plank each side
- 60-second full plank with alternate leg raise
- 60-second russian twists