Additional work for Sprinters during March.
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. 2Sets of 4 x fast 60s with walk back recovery. (or whatever distance you can do at speed) 5 mins between sets.
Recovery. 10 Roll downs. 15secs each side hamstring stretches.10 shoulder lifts or circles. Back stretches
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. 2 sets of 20m Bouncy Bunny hops 1 min walk between sets. 2-3 mins jog recovery.
Speed Endurance 2 Sets Back to Back 40m 6 runs per set, 15secs turnround recovery between runs. 3 mins between sets.
Strength Endurance 1 set 6 hill runs working on high knee lift and driving with arms, chest up.
Endurance 15 mins cross country running with fast bursts of 30secs and driving up any hills you encounter 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.
Circuit 5
5 press-ups
5 Roll downs from sitting, rolling back then up before touching floor.
5 Squats
5 Shoulder lifts
5 Jumping Jacks
Whole circuit done 5 times through with 1 min rest between circuits.
Circuit 3
Sit down, lift legs with bent knees and shoulders up to balance on bottom for 15sec
5 x push up onto toes quickly then lower down very slowly.
2 x 15secs each side hamstring holds.
This circuit done 3 times through continuously.
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.2.Lie on back, arms over head, stretch hands away from feet.3.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.
