Additional work for Sprinters during January.
WEEKEND done on Grass.
Warm-ups. Jog gently round grass pitch/park
Drills. Usual drills and any extra stretches.
Strides. Strides 1 – 6 over about 40m. (Or 1 – 5 if too slippy for top speed)
Sprints. 6 x fast 60s with walk back recovery.(or whatever distance you can do at speed)
Recovery. 10 Roll downs
15secs each side hamstring stretches
10 shoulder lifts or circles
Plyometrics 2 sets of 10m hop on left leg. Return to start hopping on right leg. Hop for height
preferably on soft ground rather than tar or frozen ground. 2-3mins jog recovery.
Endurance 2 Sets of 6 Hill runs, choose your own distance & steepness but walk down and leave
5 mins between sets.
15 mins Cross country running,putting in a few fast bursts. final 5 mins at warm- down jog pace always in sight of parent or companion.
Warmdown Stretches – hamstrings, shoulders, back and soleus.
CIRCUIT – Thursday or Friday evenings. All done indoors.
Warm-ups Jog on spot for 2 mins using arms.
Drills on spot 10 knees-up. 10 bottom-kicks
10 straight leg lifts (can-can)
10 jumping jacks with arms overhead.
Stage Training 3 Each exercise done 3 times through before moving on to the next exercise.
6 press-ups 30s rest then 6 press-ups 30s rest then 6 press-ups. 90Secs break.
6 Roll downs from sitting, rolling back then up before touching floor, as above.
6 Squats, as above
6 Shoulder lifts, as above
6 Jumping Jacks, as above
6 x push up onto toes quickly then lower down very slowly. Once through only.
2 x 12secs each side hamstring holds. Once through only.
Stairs or Step-ups 8 runs up stairs, with WALK back down OR 16 step-ups each leg.
Warm-down stretches – do each one 3 times through for 10 secs each.
- Sitting – legs straight out, toes up to ceiling, back straight stretch forward.
- Lie on back, arms over head, stretch hands away from feet.
- Turn onto hands and knees, – happy cat, angry cat. Done very slowly. (30secs continuously)4 Sit back against wall, put soles of feet together, hold feet and allow knees to gently flop towards floor.