Maintenance sessions for sprinters to be done from April 2020
To be done on Grass. No more than 3 sessions per week, including old Circuit 5 as one session.
SESSION 1
Warm-ups. Jog gently round grass pitch/park
Drills. Usual drills and any extra stretches.
Strides. Strides 1 – 6 over about 40m.
Sprints. 6 x fast 40s with walk back recovery.
Recovery. 10 Roll downs
15secs each side hamstring stretches
10 shoulder lifts or circles
Back stretches
Speed Endurance 3 sets back/back 60s. 15Sec turnrounds and 4 mins between sets.
OR 3 sets of half football pitch diagonals with 5 mins between sets.
5 Mins Walk recovery
Warm down runs Jogging for at least 2 mins, working on shoulders being very relaxed.
Warmdown Stretches – hamstrings, shoulders and back, then 2-3 mins easy jog.
———————————————————————————————
SESSION 2. Be sure to leave at least 2 days between sessions.
Warm-ups and strides as above.
Speed Run for 15secs concentrating on speed with relaxation.
8 mins walk recovery, including recovery stretches after last one.
Plyometrics 50 skips both feet together, can be done with skip, bounce or just skip.
Can be done 2 times with 3 mins after each set.
Endurance 5 mins Fartlek including short fast sprints, low and high skips,
5 hops left, 5 hops right all interspersed with steady jog.
Warmdown As above.
…………………………………………………………………………………………………..
GARDEN SESSION over 25-30 metres Usual warm-ups and warmdowns.
2 x 6 turnabouts at 4/5 pace, always facing the same direction as you turn
to ensure turn on alternate legs. SLOW DOWN ON TURN to avoid injury. 5 mins
Plyometrics 50 running skips on the spot – ie as if running with alternate feet each skip 5 mins
50 bouncy skips with feet together. 5 mins recovery stretches.
If your garden is smaller deccrease the length of the turnabouts and increase the number ie 8 x 15 metresAny questions, always happy to discuss. Nicky 07974 026380 eddieandnicky@aol.com
