Maintenance work for Sprinters from April.
All 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. 1 Set of 4 x fast 60s with walk back recovery. (or whatever distance you can do at speed) 5 mins recovery including stretches. 10 Roll downs. 15secs each side hamstring stretches. 10 shoulder lifts or circles. Back stretches.
Tempo runs. 3 x 30sec runs at stride 4-5 pace with 5 mins between runs. Include stretches.
Plyometrics 1 set of 10m hop on left leg. Return to start hopping on right leg. Hop for height 50 speed skips alternate feet as if running.
Speed Endurance 2 Sets Back to Back 60m 6 runs per set, 15secs turnround recovery between runs. 3 mins between sets.
Warm down run. 5 mins cross country running with fast bursts of 30secs and driving up any hills you encounter then 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 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.